How to Do Nordic Curls at Home

Lifestyle

Nordic curls are a great way to work your hamstrings, and they can be done at home with just a few pieces of equipment.

One of the benefits of Nordic curls is that they can be performed with little to no equipment. All you need is a towel or mat and enough space to lie down. This makes them an ideal exercise for people who travel frequently or don’t have access to a gym. In addition, Nordic curls are highly effective at building strength in the glutes and hamstrings.

What Nordic curls are and how they work

Nordic curls are a type of strength training exercise that primarily targets the hamstrings. The hamstrings are the muscle group located on the back of the thigh. They’re responsible for extending the hip and knee, and they play a major role in activities like walking, running, and jumping.

Nordic curls can be performed with or without weight. When done without weight, they’re often used as a rehabilitation or warm-up exercise. When done with weight, they can be an effective way to build strength in the hamstrings.

Nordic curls can be done with a partner or alone. If you have a partner, they can help you by holding your ankles while you curl your body up. If you’re doing them alone, you can place your feet under a heavy object such as a couch or table. You can also use a resistance band to provide resistance.

How to do Nordic curls at home

Nordic curls are a great exercise to do at home because they can be done with little to no equipment. All you need is a towel or mat and enough space to lie down.

  1. Start by lying facing down on a towel or mat.
  2. Place your feet under a heavy object such as a couch or table. If you don’t have anything heavy to put your feet under, you can use a resistance band.
  3. Slowly curl your body up, contracting your hamstrings as you go.
  4. Hold the top position for a count of two before slowly lowering back down.
  5. Repeat for 8-12 repetitions.

Variations on the basic Nordic curl exercise

There are a few variations on the basic Nordic curl exercise that you can try.

One-legged Nordic curls

As the name suggests, this variation is done with one leg at a time. Place your feet under a heavy object or use a resistance band to provide resistance. Curl your body up, contracting your hamstrings as you go. Hold the top position for a count of two before lowering back down. Repeat for 8-12 repetitions per leg.

Tempo Nordic curls

This variation is done at a slower tempo than the traditional Nordic curl. Start in the same position as the traditional curl, but take 3-5 seconds to curl your body up and 3-5 seconds to lower back down. This will help you to focus on the eccentric (lowering) portion of the exercise, which is important for hamstring development.

Weight Nordic curls

This variation is done with weight. Place a barbell or dumbbell across your hips before performing the curl. The added weight will make the exercise more challenging and help you to build strength in your hamstrings.

Nordic curls are a great way to work your hamstrings, and they can be done at home with just a few pieces of equipment. They’re an ideal exercise for people who don’t have access to a gym or who travel frequently. In addition, Nordic curls are highly effective at building strength in the glutes and hamstrings. If you’re looking for a way to improve your lower body strength, Nordic curls are a great option.