Nordic Lowers
Nordic lowers, also known as Nordic hamstring curls, are a highly effective exercise for strengthening the hamstrings. This exercise is performed by kneeling and lowering the body toward the floor while keeping the legs fixed, then using the hamstrings to resist the descent and return to the starting position. It is a bodyweight movement that is excellent for building hamstring strength, improving knee stability, and preventing injuries, especially in athletes.
Key Points
- Setup:
- Kneeling Position: Start by kneeling on a soft surface (like a mat) with your knees about hip-width apart.
- Foot Positioning: Secure your feet either under a stationary object (like a bench or a partner’s hands) or use a piece of equipment like a Nordic hamstring curl machine if available. The feet should be anchored firmly to prevent them from lifting during the movement.
- Core Engagement: Keep your core tight, and maintain a straight line from your knees to your shoulders.
- Lowering Phase:
- Slow Descent: Begin the movement by slowly lowering your torso toward the ground while keeping your hips extended. Focus on resisting the descent with your hamstrings, which will force the muscles to work harder.
- Control the Movement: The goal is to lower your body as slowly and as controlled as possible. The slower the descent, the more tension is placed on the hamstrings.
- Knee Angle: As you lower, ensure your knees stay in a fixed position, and only the upper body moves forward. Keep the torso aligned with the hips.
- Return to Starting Position:
- Using Hamstrings: Once you reach the point where you can no longer lower your body without collapsing, use your hamstrings to initiate the upward motion.
- Assistance (if needed): If you cannot return to the starting position with full control, you can use your hands to push off the floor or lightly assist in the movement, but aim to reduce the amount of assistance over time.
- Controlled Ascent: Focus on a smooth, controlled ascent as you engage your hamstrings to lift your torso back to the starting position.
- Repeat:
- Repetitions: Perform the movement slowly and with control, aiming for 6-10 reps per set. As you build strength, you can increase the number of reps or attempt the movement with less assistance.
Form & Technique:
- Neutral Spine: Keep your spine neutral throughout the exercise. Avoid arching your lower back or rounding your shoulders.
- Hamstring Activation: Engage your hamstrings to control the lowering phase. Avoid letting gravity take over, which would reduce the effectiveness of the exercise.
- Knee Position: Make sure your knees are not shifting or moving excessively. Keep them stable to prevent strain on the knee joint.
- Core Engagement: Maintain a tight core throughout the movement to prevent your lower back from compensating and to maintain stability.
Breathing:
- Inhale: Inhale as you lower your body toward the floor, maintaining a controlled and steady descent.
- Exhale: Exhale as you engage your hamstrings to return to the starting position.