Equipment Needed: Exercise Mat; partner or a stable padded anchor (gym railing or machine). Nordic Curl Variations The Nordic curl is a very challenging exercise. You can use these variations to help you build the strength you need to perform unassisted reps. ...
1. Hamstring curls When using a band, you'll be working on one leg at a time. - Getty Hamstring curls can be done with bands, leg weights or on a leg curl weight machine for resistance. To perform the free weight or band variant, lie on your front with your legs out straight behin...
The Nordic hamstring exercise is an eccentric movement, meaning a motion that is done when the muscle is lengthening under load. It increases strength and alters the architecture of the muscle, he said, improving the ability of the hamstring muscle to produce and withstand forces during cycling ...
they’re designed to work your inner and outer thighs (adductors and abductors). This is another leg machine that I believe is best left to therapy and advanced individuals. It’s easy to create imbalances in the hips if used improperly. The most important point about the use of ...
Can I Do the Glute-Ham Raise Without A Machine? A glute-ham bench is the best option for performing the glute-ham raise movement safely, but if you don’t have access to one, you can mimic it with other equipment. The Nordic hamstring curl, typically done with a barbell or regular ut...
However, both allow you to improve your strength and are injury resistant. With a seated leg curl machine, you’ll sit on a seat with your knees bent and the padded bar resting against the backs of your ankles. Like the other variation, you bend your knees and pull the bar down with ...
Glute-Hamstring Developer (GHD) Most gyms will have a GHD, or glute-hamstring developer, station somewhere. The machine does exactly what its name alludes to, and you can use it to replicate the leg curl as well. This machine simply changes the orientation of your body from horizontal to ...
Here’s why: As you’re cranking out reps of, say, a biceps curl, the first few use smaller muscle fibres to lift the weight. But, as you continue to use and fatigue those small muscle fibres, larger ones are recruited—and those are the ones responsible for growth. 'I always say,...
3. Dumbbell Hamstring Curl (25 reps) Place a light dumbbell on the floor, standing on one end. Lie down on the floor on your stomach, legs straight and one foot on either side of the dumbbell. Squeeze the weight between the inner parts of your feet and bend your knees to lift...
This exercise is a variation of the standing hamstring curl. A person can try this version if they have access to a weight bench that is purpose-built for this exercise. It may be more challenging than the standing hamstring curl, depending on how mu...