Best Hamstring Developers: Glute Ham Raises (GHR) and the Nordic Hamstring Curl

The nordic hamstring curl and the glute ham raise both require the hamstring to contract at both ends, making them unique hamstring developers. Here, I discuss how to use the ghd machine, how to progress into your first ghr, the differences between glute ham developers and other hamstring exercises like curls, and how to use nordic hamstring curls when equipment is limited.

[@gbone13]

I do the nordic curls with an ab roller to help out with resistance, it works great

[@maia3420]

I got these for sets of 10 the very first time I tried them but at that point I could Romanian deadlift more than 405 and hip thrust 405 for sets of 10 and even then the pump was alarming.

[@bacawaka2813]

I prefer nordics curls over leg curl machines except for single leg work where a machine is pretty much necessary. The strength curve is biased towards the stretch positions and I get a good mind muscle connection with it so definitely a good muscle builder. I do 3 sets weekly trying to beat the previous total reps every week. Up to 15 reps for a set and 41 rep total unweighted/unassisted.

[@Rainstopssometimes]

I've been doing a variation during quarantine home workouts. I lie on the ground with my feet in the straps for my gymnast rings, hold my hips extended (glute bridge), and curl my legs in. I'm not strong enough to do full nordic curls, but I can load this variation with dumbbells, so I can progress and strengthen over the same range of motion.

[@GaColares]

Can't do any of these, not even lying leg curls or 45deg hypers with weight for thar matter. Are RDLs, SLDLs and seated leg curls enough to get them hammies strong or am I still missing something?

[@timcallan4754]

Can you do this with a Roman chair machine?

[@shanelee6963]

Is it better to have the knee support pad?Most ghd machines don't have it.Some even claim its old fashioned.

[@javiervaldivia9240]

I did these this morning, I did that full extension like you're showing here and let's just say, sitting in equipment all day is not going to help.👍

[@SumDumProductions]

Would it be more optimal to also include hip thrusts as well?

[@cooldude70-13]

seems like a band from the back is going to make this exercise to easy. seems better to have the band in front of you from the floor, to hold a weight in front of you, or with no tension at all

[@user-sd8bz2zr5j]

Lots of "expert" videos pointing their toes off the base plate and say thats fine. Completely incorrect.

[@redness1924]

@

[@jmichel70]

Thanks for all the videos

[@SuperVigilante007]

Awesome video!!

[@cantankerouspatriarch4981]

The best ham movements by far.

[@shantanusapru]

Sir, your content is pure gold!

[@owlperformance2147]

If you don't have a GHR would it make sense to do band assisted Nordic curls? I find it super hard to progress on these on eccentrics only with straight BW

[@ShawntreezyBreezy]

Excellente

[@bondedcarbon]

What is your opinion on lying hamstring curl machine or kneeling hamstring curl machine (my gym randomly has one)? Fo these machines have any place in a workout plan or is it better to move straight to assisted ghrs?

[@tstreino]

that came right in time! i have a home gym and i was thinking in buy it one, as i dont have many knee flexion options to work my hamstring i feel they lag behind