Nordic Hamstring Curl Variations| Hamstring Injury Rehab

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)

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. 

So here we go:

Here’s a summary of the exercises again:

1. Pulldown Machine

1. Resistance Bands

1. Swiss ball Roll Out

Be 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 favorite hamstring exercises to learn more about how to target the other 2 muscles as well.

Furthermore, 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 Askling protocol.

WHAT TO LOOK FOR TO PREVENT HAMSTRING, CALF & QUADRICEPS INJURIES

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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.