Kriti Sanon recently showcased her gym training on Instagram, featuring Nordic curls, also known as Nordic hamstring exercises or natural hamstring curls. This bodyweight exercise is renowned for its effectiveness in targeting the hamstrings and engaging core muscles simultaneously. In her video, Kriti demonstrated two repetitions of the exercise, emphasising controlled movements and proper form.
Nordic curls involve kneeling on a soft surface with feet secured and slowly lowering the torso forward while maintaining a straight line from shoulders to knees, primarily engaging the hamstrings. The exercise challenges both eccentric and concentric muscle actions, promoting hamstring strength and knee stability. Kriti Sanon's inclusion of Nordic curls highlights their prominence in strengthening the hamstrings and core muscles, contributing to a well-rounded fitness regimen.
Here’s a guide on Nordic curls, including the benefits and how to perform it correctly for best results suggested by Mumbai-based fitness trainer Raghav Khullar.
Benefits of Nordic curls
Hamstring strengthening: Nordic curls primarily target the hamstrings, particularly the biceps femoris, semitendinosus, and semimembranosus muscles. Strengthening these muscles can improve knee stability and reduce the risk of hamstring injuries.
Functional strength: They mimic the natural function of the hamstrings, helping to develop strength through their full range of motion.
Core activation: Keeping your body stable during the exercise engages the core muscles, enhancing overall core strength and stability.
No equipment needed: Nordic curls can be done with minimal equipment a stable surface to secure your feet, making them accessible for home workouts or gym settings.
How to perform Nordic curls
Setup
Kneel on a soft surface with your feet secured under something stable (like a heavy bench) or have a partner hold your ankles.
Ensure your knees are directly under your hips and maintain a straight line from your knees to your head.
Execution
Lowering phase (Eccentric phase)
Slowly lean forward from your knees while keeping your back straight.
Lower your torso towards the ground, controlling the movement primarily with your hamstrings.
Aim to maintain a straight line from your shoulders to your knees throughout the descent.
Curling phase (Assisted concentric phase):
As you lower your torso, gradually engage your hamstrings to resist the descent.
When you can no longer control the descent, use your hands to catch yourself and push back up to the starting position.
Your hands or a partner's assistance are crucial during the concentric phase until you build enough strength to perform the exercise without assistance.
Technique tips
Keep your core engaged throughout the exercise to maintain stability.
Control the descent to prevent sudden drops which can strain your muscles.
Start with partial reps if needed and gradually progress to full range of motion as your strength improves.
Ensure to warm up properly before attempting Nordic curls to prevent injury.
Progression
Initially, you may need significant assistance from your hands or a partner to push yourself back up.
Over time, aim to reduce the assistance and eventually perform the exercise without any assistance, focusing on both the eccentric and concentric phases.
Safety considerations
Nordic curls can be intense, especially if you're new to them. Start with caution and gradually increase intensity and range of motion as your strength improves.
If you have any knee or hamstring injuries or concerns, consult with a fitness professional or physiotherapist before attempting Nordic curls.
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