Plyometric Nordic Hamstring Curls

This video demonstrates the correct technique for Plyometric Nordic Hamstring curls, which is a great exercise to strengthen your Hamstrings and prevent Hamstring muscle strains

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. Plyometric Nordic hamstrings curls are an excellent exercise for your hamstrings and are great for injury prevention too.
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In a kneeling position either get a partner to hold your ankles or trap your feet under something secure to fix your shins down.
  5. Next slowly lean forwards from your knees, while keeping your back in a neutral position.
  6. Try to decelerate the decent till you end up in a press up position.
  7. Once you hit the bottom press up position then explosively push back up to the start position with your hands but try to use your hamstrings as much as you can too
  8. Hang on with your hamstrings on the way down and use them as much as you need to on the way up so that you are close to failure in the desired rep and set ranges based on your goals
  9. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  10. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  11. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  12. You should aim to work either session 2 to 3 times per week and make this harder by hanging on further down and using your arms less to push back up.

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