You may consider your leg days tough if they’re filled with squat and push variations that can carry the weight of a mountain or lunges that span the length of your gym. However, the toughest lower-body exercise you’re probably neglecting is a bodyweight movement that’s pretty simple: the Nordic hamstring curl.
Professional athletes like soccer stars Tyreek Hill Y Saquon Barkley and bodybuilders like Nsima Inyang they have all shared footage of themselves performing the deceptively difficult maneuver, which requires you to lower your torso to the ground from a kneeling position, then fire your hamstrings to rise up without using your hands for support. UFC Hall of Fame fighter (and sometimes marvel star) Georges St-Pierre he is the latest figure from the sports world to get into action.
St-Pierre shared a short clip of himself performing a few reps of the exercise on Instagram. He’s clearly challenged by the move in the video, and gets emotional when he nails the move. “NORDIC CURLY…finally did it ✅💪,” she wrote in the video’s caption.
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St-Pierre thanked online fitness trainer Ben Patrick, aka knees on feet boy, who appeared in the clip and watched as the former wrestler nailed reps. Patrick is known to be an exercise advocate, having also been associated with the Inyang attempt.
If you want to add Nordic curls to your own workouts, you have to be prepared for an uphill climb. “You have to completely master the eccentric (lowering) portion of the movement or you’ll fall flat on your face, and the concentric (raising) portion requires a lot of pure hamstring strength,” he says. men’s health fitness director Ebenezer Samuel, CSCS “It’s also that rare bodyweight hamstring move where you focus on flexing the knee instead of extending the hips, like you do during deadlift-style moves.”
Instead of trying the full version of the exercise to start with, focus on the eccentric (lowering) portion of the movement first. Take your time descending to the bottom, then use your hands to push yourself up. Once you can get the hang of the eccentric, you can try taking your hands out of the equation for one rep and then building from there.
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