What To Know
- Nordic curls are a bodyweight exercise that emphasizes eccentric muscle contraction, while lying leg curls are a machine exercise that isolates the hamstrings and allows for a greater range of motion.
- If you’re looking to isolate the hamstrings and work through a greater range of motion, lying leg curls are a better choice.
When it comes to building strong and powerful hamstrings, two exercises reign supreme: Nordic curls and lying leg curls. Both exercises target the hamstrings, but they do so in different ways. Nordic curls are a bodyweight exercise that emphasizes eccentric muscle contraction, while lying leg curls are a machine exercise that isolates the hamstrings and allows for a greater range of motion.
So, which exercise is better? The answer depends on your individual fitness goals and abilities. If you’re looking to build overall hamstring strength and power, Nordic curls are a great option. If you’re looking to isolate the hamstrings and work through a greater range of motion, lying leg curls are a better choice.
Benefits of Nordic Curls
- Eccentric overload: Nordic curls emphasize eccentric muscle contraction, which is when the muscle lengthens under load. This type of contraction is particularly effective for building muscle strength and power.
- Functional movement: Nordic curls mimic the movement of running and jumping, making them a great exercise for athletes.
- Low impact: Nordic curls are a low-impact exercise that is easy on the joints.
- Bodyweight exercise: Nordic curls can be performed anywhere, without the need for any equipment.
Benefits of Lying Leg Curls
- Isolation: Lying leg curls isolate the hamstrings, allowing you to focus on working this muscle group.
- Range of motion: Lying leg curls allow for a greater range of motion than Nordic curls, which can help to improve flexibility.
- Weight resistance: Lying leg curls can be performed with weight resistance, which allows you to progressively overload the muscles and build strength.
- Machine-assisted: Lying leg curls are performed on a machine, which provides support and stability, making them a good option for beginners.
Which Exercise is Right for You?
The best exercise for you depends on your individual fitness goals and abilities. If you’re looking to build overall hamstring strength and power, Nordic curls are a great option. If you’re looking to isolate the hamstrings and work through a greater range of motion, lying leg curls are a better choice.
If you’re new to weightlifting, it’s a good idea to start with lying leg curls. Once you’ve mastered the form and built a foundation of strength, you can add Nordic curls to your routine.
How to Perform Nordic Curls
1. Kneel on the ground with your feet shoulder-width apart.
2. Place your hands behind your head.
3. Slowly lower your body towards the ground by bending your knees.
4. As you lower, keep your back straight and your core engaged.
5. When your chest touches the ground, slowly extend your knees and return to the starting position.
How to Perform Lying Leg Curls
1. Lie on your back on a leg curl machine.
2. Place your feet on the footrest and adjust the seat so that your thighs are parallel to the ground.
3. Grab the handles and slowly curl your feet towards your glutes.
4. Hold the contraction for a moment and then slowly lower the weight back to the starting position.
Nordic Curls vs Lying Leg Curls: Which is Better for Hamstring Development?
Both Nordic curls and lying leg curls are effective exercises for building hamstring strength and development. However, each exercise has its own unique benefits and drawbacks.
Nordic curls are a great exercise for building overall hamstring strength and power. They are also a functional movement that mimics the movement of running and jumping. However, Nordic curls can be difficult to perform and require a high level of flexibility.
Lying leg curls are a good exercise for isolating the hamstrings and working through a greater range of motion. They are also a good option for beginners who are new to weightlifting. However, lying leg curls do not provide the same level of eccentric overload as Nordic curls.
Ultimately, the best exercise for you depends on your individual fitness goals and abilities. If you’re looking to build overall hamstring strength and power, Nordic curls are a great option. If you’re looking to isolate the hamstrings and work through a greater range of motion, lying leg curls are a better choice.
Nordic Curls vs Lying Leg Curls: Which is Better for Quad Development?
Neither Nordic curls nor lying leg curls are particularly effective for building quadriceps strength and development. Both exercises primarily target the hamstrings.
If you’re looking to build strong quads, you’re better off performing exercises such as squats, lunges, and leg presses.
Nordic Curls vs Lying Leg Curls: Which is Better for Glute Development?
Neither Nordic curls nor lying leg curls are particularly effective for building glute strength and development. Both exercises primarily target the hamstrings.
If you’re looking to build strong glutes, you’re better off performing exercises such as hip thrusts, squats, and lunges.
Nordic Curls vs Lying Leg Curls: Which is Better for Calorie Burn?
Nordic curls are a more calorie-burning exercise than lying leg curls. This is because Nordic curls are a bodyweight exercise that requires more muscle activation to perform.
Nordic Curls vs Lying Leg Curls: Which is More Difficult?
Nordic curls are a more difficult exercise than lying leg curls. This is because Nordic curls require a high level of flexibility and strength to perform.
Nordic Curls vs Lying Leg Curls: Which is More Versatile?
Lying leg curls are a more versatile exercise than Nordic curls. This is because lying leg curls can be performed with a variety of weights and can be used to target different areas of the hamstrings.
Nordic Curls vs Lying Leg Curls: Which is More Injury-Prone?
Nordic curls are a more injury-prone exercise than lying leg curls. This is because Nordic curls require a high level of flexibility and strength to perform. If you have any knee or back problems, you should avoid performing Nordic curls.
Answers to Your Most Common Questions
Q: Which exercise is better for building overall hamstring strength and power?
A: Nordic curls.
Q: Which exercise is better for isolating the hamstrings and working through a greater range of motion?
A: Lying leg curls.
Q: Which exercise is better for beginners?
A: Lying leg curls.
Q: Which exercise is more calorie-burning?
A: Nordic curls.
Q: Which exercise is more difficult?
A: Nordic curls.
Q: Which exercise is more versatile?
A: Lying leg curls.
Q: Which exercise is more injury-prone?
A: Nordic curls.
