{"id":12002,"date":"2022-10-07T16:03:33","date_gmt":"2022-10-07T14:03:33","guid":{"rendered":"https:\/\/www.physiotutors.com\/?post_type=wiki&amp;p=12002"},"modified":"2022-10-07T16:03:33","modified_gmt":"2022-10-07T14:03:33","slug":"nordic-hamstring-curl-variations","status":"publish","type":"wiki","link":"https:\/\/www.physiotutors.com\/wiki\/nordic-hamstring-curl-variations\/","title":{"rendered":"Nordic Hamstring Curl Variations"},"featured_media":12003,"template":"","class_list":["post-12002","wiki","type-wiki","status-publish","has-post-thumbnail","hentry"],"acf":{"sections":[{"acf_fc_layout":"page-header-detail-page","background":{"background_image":12003,"background_image_alt_text":"Nordic Hamstring Curl Variations"},"heading":"Nordic Hamstring Curl Variations| Hamstring Injury Rehab","subheading":"Muscle Injuries","content_editor":"","button_type":"url","button_label":"Check our shop","button_style":"button-five","button_internal_link":"","button_anchor":"","button_url":"https:\/\/study.physiotutors.com\/course\/acl-injuries-from-theory-to-practice\/","button_file":"","label":""},{"acf_fc_layout":"submenu","links":[{"button_type":"anchor","button_label":"Learn","button_internal_link":"","button_anchor":"section-number-3","button_url":"","button_file":null},{"button_type":"anchor","button_label":"Assessment E-Book","button_internal_link":"","button_anchor":"section-number-4","button_url":"","button_file":null},{"button_type":"anchor","button_label":"Reviews","button_internal_link":"","button_anchor":"section-number-5","button_url":"","button_file":null}],"dropdown_label":"Go to","button_right":{"button_type":"internal_link","button_label":"Become a member","button_style":"button-three","button_internal_link":16662,"button_anchor":"","button_url":"","button_file":""},"button_description":"Find this wiki on the Physiotutors platform"},{"acf_fc_layout":"content-content","section_options":{"vertical_alignment":"top","column_right_box":false,"column_left_width":"col-12 col-lg-4 offset"},"column_left":{"content_editor":"<h4>Learn<\/h4>"},"column_right":{"content_editor":"<h6>Nordic Hamstring Curl Variations| Hamstring Injury Rehab<\/h2>\n<span style=\"font-weight: 400;\">In recent years, a lot of research has emerged on the effectiveness of the Nordic hamstring curl in the prevention and rehab of hamstring strains. (plaque research)<\/span>\n\n<span style=\"font-weight: 400;\">The problem with this exercise is that it usually requires a second person who will apply pressure to the ankles (show clip). We will show you a couple of variations on how you can include this exercise in your workout routine without the need for a partner. This can also be useful if you want to gradually build up to the Nordic hamstring curl.\u00a0<\/span>\n\n<span style=\"font-weight: 400;\">So here we go:<\/span>\n<div class=\"embed-container\">\n\n[embed]https:\/\/www.youtube.com\/watch?v=ihTUvs997b4[\/embed]\n\n<\/div>\n\nHere's a summary of the exercises again:\n<ol>\n \t<li>Pulldown Machine<\/li>\n<\/ol>\n<img class=\"aligncenter size-full wp-image-12003\" src=\"https:\/\/www.physiotutors.com\/wp-content\/uploads\/2022\/10\/Nordic-hamstring-curl-variation.jpg\" alt=\"Nordic hamstring curl variation\" width=\"1291\" height=\"624\" \/>\n<ol>\n \t<li>Resistance Bands<\/li>\n<\/ol>\n<img class=\"aligncenter size-full wp-image-12004\" src=\"https:\/\/www.physiotutors.com\/wp-content\/uploads\/2022\/10\/Resistance-bands.jpg\" alt=\"Resistance bands\" width=\"1434\" height=\"897\" \/>\n<ol>\n \t<li>Swiss ball Roll Out<\/li>\n<\/ol>\n<img class=\"aligncenter size-full wp-image-12005\" src=\"https:\/\/www.physiotutors.com\/wp-content\/uploads\/2022\/10\/swiss-ball-roll-outs.jpg\" alt=\"Swiss ball roll outs\" width=\"1917\" height=\"875\" \/>\n\nBe aware that the Nordic Hamstring Curl mainly works the short head of the biceps femoris and the semitendinosus muscles. In order to rehab all four muscle groups, our goal should be to address the semimembranosus and the long head of the biceps femoris as well. Check out our post on our <a href=\"https:\/\/www.physiotutors.com\/wiki\/best-hamstring-exercises\/\">favorite hamstring exercises<\/a> to learn more about how to target the other 2 muscles as well.\n\nFurthermore, all of these exercises are great at a later stage of rehab or for hamstring injury prevention. If you have just suffered a hamstring injury, we recommend applying the <a href=\"https:\/\/www.physiotutors.com\/wiki\/askling-protocol\/\">Askling protocol<\/a>.\n\n&nbsp;\n\n[cta]\n\n&nbsp;\n"}},{"acf_fc_layout":"content-content","section_options":{"vertical_alignment":"top","column_right_box":false,"column_left_width":"col-12 col-lg-4 offset"},"column_left":{"content_editor":"<h4>References<\/h4>"},"column_right":{"content_editor":"<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27583444\/\" target=\"_blank\" rel=\"noopener\">Mendez-Villanueva A, Suarez-Arrones L, Rodas G, Fernandez-Gonzalo R, Tesch P, Linnehan R, Kreider R, Di Salvo V. MRI-based regional muscle use during hamstring strengthening exercises in elite soccer players. PLoS One. 2016 Sep 1;11(9):e0161356.<\/a>"}},{"acf_fc_layout":"cta-image-v2","layout":"","background":"transparent","heading":"","content_editor":"<p class=\"subheading\">Like what you\u2019re learning?<\/p>\n<p class=\"heading-two\">BUY THE FULL PHYSIOTUTORS <strong>ASSESSMENT BOOK<\/strong><\/p>\n\n<ul>\n \t<li>600+ Pages e-Book<\/li>\n \t<li>Interactive Content (Direct Video Demonstration, PubMed articles)<\/li>\n \t<li>Statistical Values for all Special Tests from the latest research<\/li>\n \t<li>Available in \ud83c\uddec\ud83c\udde7 \ud83c\udde9\ud83c\uddea \ud83c\uddeb\ud83c\uddf7 \ud83c\uddea\ud83c\uddf8 \ud83c\uddee\ud83c\uddf9 \ud83c\uddf5\ud83c\uddf9 \ud83c\uddf9\ud83c\uddf7<\/li>\n \t<li>And much more!<\/li>\n<\/ul>","button_type":"internal_link","button_label":"Check out our 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now!","content_editor":"","download_image":{"download_image_image":22444,"download_image_image_alt_text":""},"mobile_download_image":{"mobile_download_image_image":22445,"mobile_download_image_image_alt_text":""},"download_image_link":"https:\/\/onelink.to\/6dtzk5","mockup_image":{"mockup_image_image":22447,"mockup_image_image_alt_text":""},"mobile_mockup_image":{"mobile_mockup_image_image":22446,"mobile_mockup_image_image_alt_text":""}}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nordic Hamstring Curl Variations | Hamstring Injury Rehab<\/title>\n<meta name=\"description\" content=\"Nordic Hamstring Curl Variations are a great alternative when the Nordic Hamstring Curl cannot be performed p.e. when you&#039;re alone!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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