In this complete guide you will learn everything you need to know about Nordic Curls.
This exercise is also known as Nordic hamstring curl or inverse leg curl.
What is a Scandinavian curl?
Nordic Curls is a kneeling, heavy leg exercise that specifically activates hamstrings.
Hamstrings are essential for pelvic walking, running, jumping and pivoting.
They involve carefully controlled body descent and ascent with the feet, lower limbs, and knees in fixed positions.
Which muscles work in Scandinavian curls?
Scandinavian curls are primarily aimed at hamstrings. It consists of three muscles in the back (rear) of the upper limbs. These are:
- Biceps femoris
- Semimembranosus
- Semitendinosus muscle
These three muscles function across the knee and hip joints. The exception is the biceps femoris. This is because it crosses only the knee joint.
Source: Photo courtesy of CrossFit IncThe secondary muscles that exercise enhances are the gluteal and erector spinae muscles.
The gluteal muscles are made up of three muscles.
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
The erector spinae muscles hold and support the spine. They help the torso bend up and down.
Benefits of Scandinavian curls
Exercise has many benefits.
Reduce the risk of injury
Scandinavian curls are a great way to reduce the chance of injury.
They move the knee flexors. Because these muscles are strengthened, they are much less likely to be prey to injuries. Another advantage is that you can increase knee mobility while reducing the strain on your hamstrings.
Build bigger and stronger hamstrings
Exercise is great for stimulating hypertrophy and increasing intensity.
Better exercise performance
Want to sprint faster or jump higher? Work on hamstrings.
Nordic Curls enhances hip extension and knee flexion strength. Improving hamstrings, as well as sprinting, running and jumping, leads to improved rear chain exercise.
Suitable for many different athletes
Movement can be expanded (additional weight) or reduced (resistance band) depending on the individual’s fitness level and training experience.
Source: Unsplash’s Pavigym PramaHow to do a Scandinavian curl
Knee on the pad or cushion.
The lower limbs need to be supported and fixed. You can use a partner or wedge your feet and limbs under a stationary object. Even Smith machines can operate with barbells locked in place at the lowest settings.
- Place your feet and ankles on your knees
- Shoulders just above the waist. Head to a neutral position.Arm on your side
- Inhale and tension the core, gluteal muscles and hamstrings
- Slowly lower your body toward the floor. Continue descent until just before you lose complete control of your body.
- At this point, you can either place your hand on the floor to complete the remaining range of motion to the floor, or return to the starting position without using your hands.
- Grip the hamstrings and put your body back in place
- Continue to rise until your shoulders are directly above your hips
- Exhale
- Repeat as many times as necessary
Training tips
Always control the eccentric. This exercise takes time to learn properly, so over time you will develop in a good way and gradually.
Use the dorsiflexion of the foot. Doing this will allow you to stretch your hamstrings in the best possible way. A good tip here is to place the foam rollers under the base of the shin so that this position can be achieved.
Bend your hips to change the stress of movement. A slight bend in your hips (20-30 degrees) gives you better control over your range of motion.
Nordic Karl vs Gluteham Rays (GHR): What’s the difference?
Both of these exercises enhance hamstrings, but there are some important differences to be aware of.
The Gluteham Rays have a wider range of motion than the Nordic curls.
Scandinavian curls are harder than buttock ham raises. This is because the movement puts more pressure on the knees and hips.
Gluteham Rays uses a machine. Scandinavian curls can be performed with cushions and gladly as few equipment as partners.
Scandinavian curl variations
Here are some great functional Scandinavian ham curl variations.
- Pull-down variation
- Variations of loaded barbells
- Use an exercise ball
- Band support
- Head / arms behind the body or arms extended above the head
- Partner support
Nordic curl alternative
- Stability ball leg curl
- GHR
Frequently Asked Questions
Do you have any more questions? Scroll to find the answer.
What is Scandinavian curl suitable for?
Nordic curls are an effective exercise to increase muscle and muscle strength, increase athletic performance, and protect hamstrings from injury.
Who can benefit from Scandinavian curls?
Exercise is suitable for all athletes as it can be easy or difficult.
Hamstrings are generally injured. Protecting your body greatly helps you stay healthier and healthier for longer.
Are Scandinavian curls safe for everyone?
Yes, it’s safe for everyone if you exercise with the right technique. If you have an existing back or hamstring exercise, it is recommended that you first consult your doctor and physiotherapist.
Is Scandinavian curl bad?
No, exercise is not bad. With the right technique and progress, Nordic Curls is an effective exercise for anyone who wants to play sports, run, or want big, strong hamstrings.
Why is Scandinavian curl so difficult?
This exercise is very difficult because it stretches and bends the knee with little help from the lower back. This means that your feet are isolated and you have to do all the work. Best for your benefit.
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