Any athlete who wants to jump higher or sprint faster absolutely MUST be getting their Nordic hamstring curls in.
If you’re not, you’re seriously missing out.
Nordic hamstring curls are quickly becoming one of the most popular hamstring exercises after being popularized by Ben Patrick’s ATG program in recent times.
Mastering the Nordic is something I’m personally working towards and today I’m going to share with you exactly how you can perform this exercise when not in the gym.
Some Equipment Is Required
Although it is possible to do Nordics at home with no equipment (as we’ll discuss shortly), having some basic equipment is going to make this exercise 100 times more effective and convenient.
Let’s quickly run through the best tools you can get for Nordics and then we’ll look at how you can do them with no equipment.
The Easiest Way: A Nordic Strap
Using a Nordic strap is one of the easiest ways to start doing Nordics without having to fork out hundreds of dollars for a Nordic bench.
They’re real simple to use: you simply strap your ankles to any exercise bench (you’ll need an exercise bench) and this effectively turns your bench into a Nordic bench.
I’m a big fan of the MR. 1NF1N1TY X Shogun Nordic strap as it’s by far the most durable and robust strap on the market.
It also comes with ankle padding which is a really nice touch.
It’s already exceptionally well priced but if you use discount code “JUMPSTRONGER” you can get an extra 10% off which makes this by far my favorite option for doing Nordics at home.
If you want to shop around for some other options, check out my article discussing the 4 best Nordic straps of 2022!
The Best Option: A Nordic Bench
If you’re really serious about doing Nordics regularly, it might well be worth forking out some cash for a proper Nordic bench from Rogue.
Be sure to check out my full, detailed break down of the best Nordic benches in 2022. There’s some seriously innovative and super affordable benches on the market that you absolutely must take a look at!
After spending hours researching these things, I’ve found that the very Nordic bench that Ben Patrick owns and endorses (see above) is not only excellent quality, but it’s also the most affordable full sized Nordic bench out there.
If you’re a serious athlete who understands how incredibly valuable Nordics are for explosive movements, this is a really smart investment.
If the Rogue Nordic bench was too rich for your blood, TBG have just released a bench specifically designed for Nordic hamstring curls.
For only a fraction of the cost of a proper Rogue Nordic bench, you can easily do full Nordic regressions using the TBG Nordic Bench.
This bench is also perfect for trap 3 raises as well as all sorts of other upper body movements and I can’t recommend it enough!
Use discount code “JUMPSTRONGER” for 10% off your Nordic weight bench!
Another decent middle of the range option worth looking into is the Nordic Mini Floor GHD bench from Freak Athlete Essentials.
This thing is a truncated, portable Nordic bench that’s quite a bit smaller than the Rogue bench and also less than half the price!
*You can also knock 20% off the price using the discount code “JUMPSTRONGER”!
Also Consider: A Nordic Bar
Another really good option is to consider using a Nordic bar.
If you’ve got any sort of upright post/pole at home, you can attach a Nordic bar to the pole and perform Nordic curls either on a bench or on the ground.
You don’t need a power cage as the bar will attach to any solid post.
This is way quicker and easier to use than a Nordic strap which can be a bit of a hassle to get on and off each set.
Easily the best Nordic bar on the market is the Nordic Bar from HGG Performance who have made a really practical and durable tool for getting those Nordics in.
Use discount code “JUMPSTRONGER” for 10% off your Nordic bar!
Nordic Curl At Home With No Equipment?
There are a couple options if you have absolutely no equipment, but if I’m being completely honest, they’re not very good…
Find A Partner
The easiest way to get your Nordics in with absolutely no equipment is to have a friend apply pressure to your ankles while you perform the exercise.
Your friend is essentially acting like a Nordic strap or bar here.
I’m personally not a huge fan of relying on someone to help me with every exercise, but if you’re already training with a partner, then this could be an excellent option.
Wall Nordic Hamstring Curl
One thing you can try is doing the wall hamstring curl variation.
The idea here is to dig your toes into the wall and focus on activating your hamstrings as much as possible before you fall to the mat.
You’re pressing your toes into the wall on the concentric phase as well and really trying to pull yourself back up using your hamstrings only.
If you do enough of these, you can actually get some decent hamstring stimulation going.
For the most part, I’m not in love with this approach as it seems like more of a hamstring ‘activation’ exercise rather than a strengthening exercise.
Nordics are so insanely important that you absolutely must find a way to incorporate them into your weekly routine, whether that’s at the gym or at home.
My favorite of the above methods is to simply use a Nordic strap with a workout bench.
It’s cheap, convenient, and works incredibly well.
If you had a bit more cash to spend, investing in a Rogue Nordic bench is going to be your best bet.
My dream home gym definitely contains a Nordic bench and this is one of the best and most affordable on the market.
If you wanted to go completely equipment free, you can, but you’re either going to need a partner or to seriously compromise the effectiveness of your Nordics by reducing the range of motion.
Personally, I think investing in some equipment for a behemoth of an exercise like the Nordic hamstring curl is definitely a good idea!
Check out my 8 favorite nordic hamstring curl alternatives if you want some other ideas.
Also be sure to check out my full list of knees over toes exercises for more inspiration!