At Nutri Cure Diet, we believe you should be able to undertake the Russian Leg Curl bodyweight exercise without the need for expensive gym equipment anywhere and any time. Of course, if you have all the gear, then use it.
If you’re unable to access any equipment, you can still perform the Russian Leg Curl with a simple sack of rice.
It’s important to note that bodyweight exercises can be modified to suit your skill level, but it’s essential to avoid attempting exercises that you’re not fully confident in. Before making any lifestyle changes, it’s always recommended to consult a doctor.
How to Do Russian Leg Curl At Home?
- Sit down on your knees and hook your feet under something stable (like the bed or sofa) and keep your knees on a soft ground (pillow)
- Now bend forward as far as you can go keeping the upper body upright
- When you are about to touch the ground put your hands on the ground and then push back up from the push-up position
- Repeat this exercise 10 times
You can also follow this video to find out how Russian/Nordic Leg Curl can be done at home.
What muscles does Russian Leg Curl work?
The Russian Leg Curl, also known as the Nordic hamstring curl, primarily targets the hamstrings muscles, specifically the semitendinosus, semimembranosus, and biceps femoris muscles.
The exercise also works the gluteus maximus and gastrocnemius muscles to a lesser extent. The core muscles, including the lower back and abdominal muscles, are also activated to stabilize the body during the movement.
Why are Russian Leg Curl so good?
Russian leg curls are considered an excellent exercise for several reasons:
- Hamstring strength: Nordic curls primarily target the hamstrings, which are essential for running, jumping, and other athletic movements. By strengthening the hamstrings, Nordic curls can help improve performance in these activities.
- Injury prevention: Hamstring injuries are common in sports that require sudden bursts of speed or changes in direction. By strengthening the hamstrings, Nordic curls can help reduce the risk of injury and improve overall athletic performance.
- Functional movement: The Nordic curl is a functional movement that mimics the actions of running and jumping, making it a valuable exercise for athletes looking to improve their performance in these activities.
- No equipment needed: Nordic curls can be performed with minimal equipment, making them accessible to people who may not have access to a gym or other fitness facilities.
- Versatility: Nordic curls can be performed at various levels of difficulty, making them suitable for people of all fitness levels. The exercise can also be modified to target different parts of the hamstring muscles.
