Most hamstring exercises, including standard curls and deadlifts, require some form of external weight, such as a weight machine or dumbbells. Russian hamstring curls, also called Nordic curls, use your body weight for the resistance. You kneel and lean forward on your knees to work your hamstrings.
Setup
To do the Russian hamstring curl, kneel on the floor or an exercise mat. An exercise mat protects your knees from grinding against a hard floor. Anchor your ankles under a secure bar or have a training partner hold your ankles down. Your torso should be vertical to the floor, with your chest held high and shoulders relaxed and down. Engage your abdominal muscles by pulling your belly button toward your spine.
Execution
Cross your arms over your chest. Inhale, lean forward and straighten your knees. Keep your hips locked in place. Your body should be in a straight line from your neck to your knees. Do not allow your hips to unhinge. Lower yourself until your torso hovers a few inches above the floor. Exhale and reverse the motion, pulling your torso back to the vertical position.
Function
The Russian hamstring curl works your hamstrings using only your body weight for resistance. You can do this exercise almost anywhere -- as long as you have something, or someone, to anchor your feet. Your calves also are involved in the work to a small degree. Other muscles, including your gluteus and low back muscles, engage to help stabilize your body in the rigid position.
Variations
The Russian hamstring curl is a challenging exercise. Assist yourself if you cannot pull your body weight back up with good form. Place your hands on the floor at the bottom of the movement and either walk your torso back up with your hands or propel your body up by pushing with your hands. Make the exercise more challenging by holding a dumbbell, weighted medicine ball or other weight in front of your chest.
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