How to do the Nordic Hamstring Curl? The Russian curl (otherwise known as the floor glute-ham raise, or natural glute-ham raise) was the top hamstring movement in terms of EMG activity. The Russian hamstring curl is more difficult than it appears so here are a couple pro tips. First thing, make sure to put a good amount of padding beneath the knees to protect them from injury. The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles.

Be sure to start slow, and consider using something like a Bosu Ball or Swiss ball … To build the most hamstring muscle possible, use about the same volume on hip extension work as you do on knee flexion work. The [Russian] hamstring curl could potentially be an effective exercise to strengthen the contractility of the hamstring both isometrically and isokinetically. Now it's the opposite – lifters doing heavy deadlifts and good mornings and back extensions with no leg curl variations, glute ham raises, or Nordic ham curls.

So in the Russian leg curl, you're getting 203% more joint torque at the knee compared to the hip, but the hip is 60-85% stronger in extension than the knee is in flexion. This exercise can initially be performed with a slight forward trunk lean, which makes it slightly easier and allows individuals to better control the eccentric portion of the lift.

The Russian hamstring curl is more difficult than it appears so here are a couple pro tips. 00 Based on this, the Russian curl is probably your best exercise to include in your hamstring routine if you’re not deadlifting. While popularly known as the Nordic Hamstring Curl, it also goes by many other names – such as the Russian ham curl, the bodyweight hamstring curl, and the kneeling Russian hamstring. The Russian leg curl is probably the best eccentric knee-flexion hamstring exercise in existence. This is because the hamstrings are responsible for hip extension and knee flexion as well, so you want them up and running at their best. The move puts tremendous pressure on your hamstrings and glutes to stabilize your body as you bend forward at the knees, and that pressure only gets bigger when you forcefully contract your hamstrings to complete the rep. Russian Hamstring Curl. [5] As you can see, the Russian leg curl is a hamstring dominant exercise. The Russian leg curl is probably the best eccentric knee-flexion hamstring exercise in existence. Be sure to start slow, and consider using something like a Bosu Ball or Swiss ball in front of you to reduce the range of movement.