The Nordic Hamstring Curl (NHC) is a demanding bodyweight exercise focusing on eccentric strength development. It requires the exerciser to slowly lower their torso from a kneeling position while their feet are secured. This article addresses whether this powerful hamstring exercise also effectively targets the gluteal muscles.
The Primary Target: Hamstring Strength
The biomechanics of the Nordic Hamstring Curl center on the hamstrings, the muscles in the back of the thigh (biceps femoris, semitendinosus, and semimembranosus). Their primary function is knee joint flexion. The NHC specifically isolates and overloads these muscles during the eccentric phase, which is controlled lengthening under tension.
As the body lowers, the hamstrings work intensely to resist gravity and slow the descent. This eccentric overload increases hamstring strength and fascicle length, which is associated with a reduced risk of hamstring strain injuries. The goal is to control the knee extension, using the hamstrings as the main brake for the movement. The hamstrings are the prime movers that dictate the success and difficulty of the exercise.
Glute Activation During the Movement
While the NHC is not a primary glute-building exercise, the gluteal muscles are recruited significantly. Their role is distinct from the hamstrings: the hamstrings control the knee angle, while the glutes stabilize the pelvis and hip joint. Glute activation is necessary to maintain a rigid, straight line from the knees to the shoulders as the body lowers.
The Gluteus Maximus works to prevent the hips from flexing, an error known as “piking.” By contracting isometrically, the Gluteus Maximus maintains the hip in a neutral or slightly extended position. This ensures the torso and thighs move as a single unit, preventing the body from bending at the waist and prematurely releasing tension from the hamstrings.
Electromyography (EMG) studies confirm that the Gluteus Maximus and the erector spinae muscles exhibit high activity during the NHC to keep the trunk erect. This stabilizing action is separate from the hamstrings’ function of controlling the knee angle. Therefore, the glutes are recruited heavily as stabilizers, enabling the hamstrings to be effectively isolated and challenged.
Optimizing Form for Muscle Recruitment
To maximize glute recruitment and harness the exercise’s benefits, strict attention to form is necessary. The most important technique cue is to actively squeeze the Gluteus Maximus and maintain a neutral spine and pelvis throughout the eccentric phase. This conscious engagement ensures the hips remain extended, preventing the flaw of “piking” where the hips bend as the body lowers.
Maintaining a neutral hip position forces the hamstrings to bear the eccentric load, while demanding continuous isometric work from the glutes and core to stabilize the trunk. The speed of the movement is also a factor. A slower, controlled eccentric lowering increases time under tension for the hamstrings and prolongs the stabilizing effort required from the glutes. By focusing on a deliberate descent and actively bracing the glutes, exercisers maximize both the hamstring-strengthening and glute-stabilizing components of the NHC.