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Upper Legs · Body Weight
Nordic Hamstring Curl With Partner
Nordic Hamstring Curl With Partner is an advanced isolation strength exercise that works the hamstrings (upper legs), with the glutes and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 8-12 reps, and it burns about 5.5 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3-4 × 8-12
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Hamstrings
Secondary muscles
- Glutes
- Calves
How to do Nordic Hamstring Curl With Partner
- Kneel on a mat with a partner holding your ankles down.
- Keep your body straight from knees to head.
- Slowly lean forward, resisting with your hamstrings for as long as possible.
- Catch yourself with your hands, then push back up and repeat.
Form tips
- Lower as slowly as you can.
- Squeeze your glutes to keep your hips straight.
Nordic Hamstring Curl With Partner alternatives
More hamstrings exercises
Nordic Hamstring Curl With Partner FAQ
What muscles does Nordic Hamstring Curl With Partner work?
Nordic Hamstring Curl With Partner mainly works the hamstrings in the upper legs. The glutes and calves work as secondary muscles.
What equipment do you need for Nordic Hamstring Curl With Partner?
None. Nordic Hamstring Curl With Partner is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Nordic Hamstring Curl With Partner should I do?
Start with 3-4 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Nordic Hamstring Curl With Partner good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Nordic Hamstring Curl With Partner burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Nordic Hamstring Curl With Partner?
Other exercises for the hamstrings include Cable Hamstring Curl, Exercise Ball One Legged Diagonal Kick Hamstring Curl, Resistance Band Leg Curl and Kneeling Leg Curl Machine.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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