Nordic Ham Curl Infographic The Nordic Ham Curl Vs. Eccentric Hamstring Strengthening Distally and Proximally .

The Nordic hamstring curl’s popularit y has stemmed from its apparent ability to reduce the risk of acute hamstring injuries by at least 50% (Bahr, Thorborg and Ekstrand 2015).

All are good when used in conjunction with the leg curl, and all will bring you something different and more.

There we have it, 12 alternatives to the leg curl.

The Nordic curl, the ultimate hamstring bodyweight exercise. The two-legged version won’t provide as much resistance or a challenge but it’s easier for people who may not be able to do the basic Nordic curl … Can be integrated in any routine, even with barbells. This is good news for those of you who suffer with repeated hamstring tears.

These leg curl alternatives can be done at the gym or even at home in some cases. Contents. One of the best alternatives to using the leg curl machine when it comes to training your hamstrings is the stiff-legged deadlifts. The stability ball leg curl is an awesome functional exercise for the hamstrings and even the core muscles. Updated tutorial on places to do it and progressions towards it from complete beginner to harder versions with limitless potential.

Nordic Curl Alternative Stability ball leg curl.

3 Nordic Hamstring Curl Exercises to Boost Your Performance This exercise can strengthen weakened posterior muscles and potentially prevent debilitating hamstring injuries. It’s great to utilize some of the machines at the gym, but you want to really know what you are doing.

Begin your workouts with the larger movements (deadlifts, rack pulls, cleans, good mornings) and end with the smaller ones (leg curl variations and so forth) so that you maximise muscle recruitment early on, before ending on a pump.

1 Deadlifts. The Nordic curl has received a lot of great publicity recently for the prevention of hamstring injuries. This reason behind The Glute-Ham Raise. Nordic Hamstring Curl Variations – Using a Partner . Not only that, but you want to be certain that you are using the right ones. Research has shown a significant reduction (greater than 60%) in the risk of acute injury or re-injury following a Nordic curl training programme. Here we look at the best leg curl alternatives, how they work, and why they can help you so much.

While the Nordic hamstring curl has been studied the most in terms of hamstring strain injury prevention, we believe that in order to truly bulletproof your body, you need to strengthen the hamstrings both distally and proximally. It also helps improve lower back strength, abs, and glutes; benefits that using a leg curl machine won’t be able to provide.