Nordic Hamstring Curl

Nordic Hamstring Curl: So führst du sie aus

1. 1Kneel on a padded surface and have a partner hold your ankles firmly down, or anchor them under a sturdy bar, pad, or piece of equipment at floor level.
2. 2Sit upright on your heels with your hips fully extended and your body forming a straight line from knees to head.
3. 3Cross your arms over your chest or hold them ready to catch yourself, and engage your core and glutes.
4. 4Begin lowering your torso toward the floor as slowly as you can, resisting the descent entirely with your hamstrings.
5. 5Keep your hips extended and your body rigid throughout the descent — do not let your hips break or your lower back round.
6. 6When your hamstrings can no longer control the fall, place your hands on the floor to catch yourself and absorb the remaining descent with a controlled push-up.
7. 7Push off the floor lightly with your hands to help initiate the return, then contract your hamstrings to pull your torso back up to the starting position.
8. 8Reset to upright and repeat for the target number of reps.

Technik-Tipps

• The eccentric (lowering) phase is where nearly all the benefit comes from — focus on making it as slow and controlled as possible rather than rushing to complete reps.
• Keep your hips extended and your glutes squeezed throughout the movement; letting the hips flex turns the exercise into something easier and far less effective.
• Start with a very low rep count (2–3 reps per set) because the exercise is far more demanding than it appears and causes significant delayed muscle soreness in beginners.
• Use a thick mat or folded towel under your knees to protect the kneecap during the entire set.
• As you get stronger, use your hands less and less on the way down until you can complete full reps without any hand assistance.

Häufige Fehler

• Letting the hips bend as you lower down, which shifts load off the hamstrings and makes the movement easier but far less effective.
• Dropping too fast instead of resisting the descent, removing the eccentric overload that makes this exercise valuable for strength and injury prevention.
• Starting with too many reps — the Nordic curl causes extreme delayed soreness in people who are new to it, and jumping straight into high volume leads to days of impaired walking.
• Anchoring the ankles too loosely, which allows them to lift and breaks the mechanics of the movement mid-rep.
• Using the arms to push most of the way back up rather than letting the hamstrings do the work on the return phase.

Häufig gestellte Fragen