Bodyweight Hamstring Curls: Benefits, Execution, and Variations

How to do bodyweight hamstring curls?

Bodyweight hamstring curls, primarily exemplified by the Nordic Hamstring Curl, are highly effective exercises for strengthening the hamstrings, particularly in their eccentric capacity, crucial for injury prevention and athletic performance.

Introduction: Mastering Hamstring Strength

The hamstrings, a powerful group of muscles at the back of your thigh, are vital for hip extension, knee flexion, and overall lower body stability. While machine-based hamstring curls are common, bodyweight variations offer unique benefits, especially in developing eccentric strength and control. These exercises are particularly valued in sports science for their role in reducing hamstring strain injuries and improving sprint performance.

Anatomy of the Hamstrings

The hamstrings consist of three distinct muscles:

• Biceps Femoris (long and short heads): Located on the lateral (outer) side of the thigh.
• Semitendinosus: Located on the medial (inner) side, superficial to the semimembranosus.
• Semimembranosus: Located on the medial (inner) side, deep to the semitendinosus.

All three originate from the ischial tuberosity (sit bone) of the pelvis, with the short head of the biceps femoris originating from the femur. They cross the knee joint to insert on the tibia and fibula, making them primary movers for knee flexion and hip extension.

Benefits of Bodyweight Hamstring Curls

Incorporating bodyweight hamstring curls into your routine offers several advantages:

• Enhanced Eccentric Strength: Bodyweight variations, especially the Nordic Hamstring Curl, heavily emphasize the eccentric (lengthening under tension) phase of muscle contraction. This is critical for absorbing force during activities like sprinting and jumping, significantly reducing the risk of hamstring strains.
• Improved Injury Prevention: Strong, resilient hamstrings, particularly with robust eccentric capabilities, are a cornerstone of lower limb injury prevention, particularly in sports involving high-speed running and rapid changes of direction.
• Functional Strength: Unlike isolated machine movements, bodyweight hamstring curls often engage the core and glutes synergistically, promoting more functional strength transfer to real-world movements and athletic endeavors.
• Accessibility: Requiring minimal to no equipment, these exercises can be performed almost anywhere, making them highly accessible for home workouts or travel.
• Proprioception and Control: They demand significant body control and awareness, improving proprioception around the knee and hip joints.

Proper Execution: Nordic Hamstring Curl

The Nordic Hamstring Curl (NHC) is the gold standard for bodyweight hamstring training. It requires a partner or a secure anchor point for your ankles.

Setup:

• Anchor: Kneel on a padded surface (e.g., yoga mat, gym mat) with your ankles securely anchored. This can be achieved by having a partner firmly hold your ankles down, hooking them under a sturdy low bar, or using a specialized Nordic curl strap.
• Body Position: Ensure your hips are extended, forming a straight line from your knees through your hips to your shoulders. Your torso should be upright, not bent at the waist. Arms can be crossed over your chest or extended forward.

Execution:

1. Lowering (Eccentric Phase): Slowly and with control, begin to lean forward from your knees, keeping your body in a rigid, straight line. Focus on resisting gravity with your hamstrings as much as possible.
2. Controlled Descent: Continue lowering your torso towards the floor, maintaining the straight line from knees to shoulders, for as long as you can control the movement.
3. Assisted Return (Concentric Phase): Once you can no longer control the descent (or when your hamstrings are fully stretched), use your hands to push off the floor and assist your return to the starting upright position. The goal is to maximize the eccentric portion. If you are strong enough, you may be able to perform a small concentric pull with your hamstrings before assisting with your hands.

Key Points:

• Controlled Eccentric: The primary focus is on the slow, controlled lowering phase. This is where the eccentric strength gains are made.
• Rigid Body: Avoid breaking at the hips or arching your lower back. Maintain a straight line from knees to shoulders throughout the movement.
• Progressive Overload: As your strength improves, try to lower yourself more slowly, control a larger range of motion, or reduce the assistance from your hands during the concentric phase.

Variations and Progressions

Not everyone can perform a full Nordic Hamstring Curl immediately. Here are variations to regress or progress the exercise:

Easier/Regressions:

• Assisted Nordic Curl: Use a resistance band looped around your chest and anchored in front of you, or a stability ball placed under your chest, to provide assistance during the lowering phase. You can also use your hands on the floor to control the descent more.
• Glute Bridge Leg Curl (e.g., Towel/Slider Curl): Lie on your back with knees bent, feet flat on the floor. Lift your hips into a glute bridge. Place your heels on a towel or sliders. Slowly extend your legs, sliding your feet away from you, then pull them back in using your hamstrings. This is less demanding on the hamstrings and can be a great starting point.
• Stability Ball Hamstring Curl: Lie on your back with your calves or heels on a stability ball. Lift your hips off the ground, then pull the ball towards your glutes by bending your knees, then slowly extend.

Harder/Progressions:

• Eccentric-Only Nordic Curl: Focus solely on the lowering phase, taking 3-5 seconds to descend. Use your hands to push yourself back up without attempting the concentric portion with your hamstrings. This is the most common and effective way to build strength for the full movement.
• Full Nordic Hamstring Curl: Once you can control the eccentric phase for the full range of motion, attempt to initiate the concentric (pulling back up) phase with your hamstrings before resorting to hand assistance. This is extremely challenging and requires significant strength.
• Single-Leg Nordic Curl (Advanced): Progress to performing the movement on one leg, significantly increasing the challenge. This requires exceptional strength and control.

Common Mistakes to Avoid

• Using Too Much Hip Flexor/Glute: A common error is to hinge at the hips rather than maintaining a straight line from knees to shoulders. This shifts the load away from the hamstrings and onto the hip flexors and glutes.
• Insufficient Control: Dropping rapidly rather than slowly resisting gravity negates the eccentric benefits. The slower and more controlled the descent, the more effective the exercise.
• Lack of Core Engagement: Allowing the lower back to arch or sag indicates a lack of core stability. Engage your core to maintain a rigid torso.
• Rushing the Movement: Quality over quantity is paramount. Focus on perfect form and controlled execution rather than trying to complete more repetitions with poor technique.

Who Can Benefit?

Bodyweight hamstring curls are highly beneficial for:

• Athletes: Particularly those involved in sports requiring sprinting, jumping, and rapid changes of direction (e.g., soccer, football, basketball, track and field).
• Fitness Enthusiasts: Looking to build well-rounded lower body strength and improve muscle balance.
• Individuals Seeking Injury Prevention: Especially those with a history of hamstring strains or those looking to reduce their risk.
• Rehabilitation Clients: Under the guidance of a physical therapist, these exercises can be excellent for strengthening hamstrings post-injury.

Integration into Your Routine

For injury prevention and performance enhancement, incorporate bodyweight hamstring curls (especially Nordic curls) into your warm-up or as a dedicated hamstring exercise 1-2 times per week.

• For Injury Prevention: 2-3 sets of 4-6 repetitions (focusing on the eccentric phase) twice a week.
• For Strength Development: 3-4 sets of 5-8 repetitions, gradually increasing the difficulty or controlling the eccentric phase more.

Safety Considerations and When to Avoid

While highly effective, Nordic hamstring curls are very demanding.

• Listen to Your Body: If you experience sharp pain, especially in the hamstrings or knees, stop immediately.
• Start Gradually: Do not attempt full Nordic curls without first mastering the regressions. Progress slowly.
• Pre-Existing Conditions: Individuals with acute hamstring injuries, severe knee pain, or certain lower back conditions should consult with a healthcare professional or physical therapist before attempting this exercise.
• Proper Warm-up: Always perform a dynamic warm-up before attempting intense hamstring exercises.

Conclusion

Bodyweight hamstring curls, with the Nordic Hamstring Curl as their pinnacle, are an indispensable tool for developing robust, resilient hamstrings. By emphasizing eccentric strength and demanding high levels of body control, these exercises not only enhance athletic performance but also serve as a powerful preventative measure against common hamstring injuries. Incorporate them wisely and progressively into your training regimen to unlock superior lower body strength and resilience.