Hamstring leg curl progression

Strong hamstrings will help to balance your lower body. If your legs are quad dominant and your hamstrings are weak you are likely to face some issues such as knee pain and hamstring strains at some point in your life. Two most common bodyweight hamstring exercises recommended are the hamstring bridge and if you are strong enough the nordics hamstring curl. Both are great options but they have their limitations.

With the regular hamstring bridges you don't get much range of motion and you are missing the full flexion of the hamstring muscles. People are instructed to lay on their back while doing these which reduces the range of motion and reduces the load on the hamstrings.

The nordic hamstring curl is an advanced exercise that you rarely see anyone do with perfect form. Mostly you see negatives, modified nordic curls or assisted curls with bands. Not everyone has a place to do these since they require a special setup: a pullup bar placed on the floor level, loaded barbell, straps etc. to hold your feet in place. Even the easy and modified versions are too hard for most. Especially if you are not strong and lean at the same time. You need to build your hamstring strength up a lot with the hamstring curls before attempting the nordic curl.

My advice is that you start with the hamstring heel curl which is a similar exercise such as the table bridge. But with this exercise you are pulling with your hamstrings. Concentrate on curling with your hamstrings and press your heels down while doing these. Another option is to hang from the rings if you don’t like the bridge position. This allows a greater range of motion, full supination and a stretch of the hamstrings. One way to get full range of motion is by using a pair of paper plates and doing a sliding curl. But the sliding curl can be only done on the floor with no possibility to elevate the working leg.

Strong hamstrings help to keep a straight line in incline rows

Hamstring leg curl progression

1. Hamstring heel curl

https://www.youtube.com/watch?v=GMdqI7dZrl0

This is the basic version of the hamstring heel curl. As you can see this exercise is very similar to basic table bridge but instead of extending your back you pull yourself by curling your hamstrings.

Work up to 12 reps before moving the next exercise.

2. Elevated hamstring heel curl

Bridge

https://www.youtube.com/watch?v=BxkOdUtvKfg&t=30s

Suspended

https://www.youtube.com/watch?v=_orMDAp82w8

Use a chair to elevate your feet. You can use the table bridge position, hang from rings or use a suspension trainer.

Work up to 12 reps before moving the next exercise.

3. Single leg hamstring heel curl

https://www.youtube.com/watch?v=IWUw_knfH1M

Same as the hamstring heel curl but done with a single leg. You can continue with rings or use the table bridge position.

Work up to 12 reps before moving the next exercise.

4. Single leg elevated hamstring heel curl

https://www.youtube.com/watch?v=9_rO92Ckjm8

Elevated version of the single leg hamstring curl. You can use your rings or suspension trainer if you don’t like the bridge position. Using the rings will give you a better range of motion.

Work up to 12 reps before moving the next exercise. When you build up to 12 solid reps you are in a good position to start working on the nordic hamstring curl if you like.

5. Weighted one leg elevated heel curl

https://www.youtube.com/watch?v=x4-9l57Y-28

If you don’t have a place to do nordic curls you can load this exercise.

You can add weight to this exercise with a backpack or a weight vest.

6. Nordic curl progression

Partials

https://www.youtube.com/watch?v=ZZOJ_Z_sma8

Band assisted

https://www.youtube.com/watch?v=X5yAfJ9bLqw

Full

https://www.youtube.com/watch?v=X_loxbWsegQ

This is one of the hardest variations of bodyweight hamstring exercises. I would start with the limited range of motion using a footstool to stop the movement or band assisted version. Using the limited range of motion will teach you on how to contract the muscles forcefully in order to control the descent and not to strain your hamstrings while doing these. Using bands will require something to attach the bands such as a pullup bar.

Alternatives that require more equipment:

Sliding leg curl

https://www.youtube.com/watch?v=Dlazt593cuA

Sliding body

https://www.youtube.com/watch?v=-FZJ8OV8ZgM

You can use paper plates or a towel to let your body or legs slide on the floor. I prefer the heel curl over this since it requires no equipment and can be done anywhere.

Medicine ball leg curl

https://www.youtube.com/watch?v=FYJfhi_0-UU

You are going to need a medicine ball for this. This will elevate your working leg and allow a good range of motion.

Workouts

For hamstring workouts do at least 3-6sets per week in 6-12rep range. In case you don't do any indirect work such as squats or bridges you can do more weekly sets.

If you train hamstrings twice a week

Workout A

3x Leg curl progression 8-12 rep range

Workout B

3x Nordic curl progression or leg curl progression in 6-8rep range

It you have a leg or lower body day in your routine you can do

Workout A

3x Nordic curl progression or leg curl progression in 6-8rep range

3x Leg curl progression 8-12 rep range

Have fun making your legs more powerful!

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