Exercise Spotlight: Bodyweight Hamstring Curl
Build your hamstrings with this low-equipment exercise
Here is a new video that I mentioned in my earlier “coaching update” post. I started using this last summer with the Green Racing Project teams. The Craftsbury gym doesn’t have glute-ham sliders (this demo video features my own from home), and I wanted a more specific knee flexion exercise for the rowers (and the skiers) in addition to the more compound hip-hamstring-trunk exercises of the Nordic hamstring curl (NHC) and glute-hamstring raises (GHR).
Watch the video below (now coming to you from the Norwich University weightroom) and read on below for some more notes about why, when, and how I use it in training.
I think all rowers should be doing some sort of knee flexion hamstring exercise. When this is a new addition to training, I commonly hear feedback about better lower body stability in the bent-knee position, especially the front end of the stroke and at the bottom position of squat exercises, and improved knee and low back comfort.
The specific exercise we use doesn’t seem to matter as much as just getting it done at least once a week for most of the year. I like having options. We can use them all at different times for different muscular and movement emphases, or we can pick the one that best fits our available equipment and training preferences. You can do bodyweight hamstring curls (BWHC) with just something to hang from and something to put your feet on, both of which are often available wherever strength training happens.
BWHC vs. Slider curl: In the BWHC the feet are fixed and the body moves. In the slider curl, the body is fixed and the feet move. This has some subtle differences in physical development, but nothing “game-changing.” If you don’t have sliders, the BWHC can be the replacement. If you do have sliders, the BWHC is a nice change-up for variety.
BWHC vs. Nordic hamstring curl: The resistance is lower in a BWHC and it’s a 2:1 tempo exercise with equal emphasis on lowering (eccentric) and lifting (concentric) phases. We’ll do higher reps with the BWHC, while we tend to stick to sets of 3-5 reps with the NHC and a 3-4-second lowering phase for maximum tension.
BWHC vs. Glute-ham raise: The GHR is the hardest and most compound of the exercises, training eccentric, concentric, and isometric strength of the entire posterior chain (calves, hamstrings, glutes, and back) through a more challenging coordination pattern. I find that most athletes aren’t ready for it right away, and I’ve used the NHC or band-assisted GHR with almost everyone to start. The BWHC is a good option to bring up the hamstrings through knee flexion before or in addition to introducing the GHR.
Leg curl machines: Could you use a leg curl machine for similar benefits? Maybe. I’ve never coached somewhere with sufficient access. I’d probably still go for one of these exercises that are more multi-joint with a coordination element over fixed, isolation exercises. I also like that all of these exercises have an element of active hip extension with knee flexion.
To summarize, I use the BWHC and slider curls as interchangeable knee-flexion-driven exercises. The NHC and GHR are interchangeable or can be a progression from NHC to GHR as compound knee-hip-trunk exercises. Like using a leg press instead of a squat, using a leg curl machine would be a deep fifth option.
Key technique pointers:
Plan to spend a few minutes figuring out the best position of the bar and feet before beginning working sets of the exercise. Raising the bar above the feet will make it easier, while lowering it below the feet will make it harder. Positioning the bar further away from the bench will make it harder; closer will make it easier. I generally aim for bar around hip height with a standard bench height.
Engage the core and the lats for efficient force transfer between feet and hands. Avoid the torso sagging towards the ground or hyperextending towards the bar (or handles).
2:1 tempo, accelerating the lifting phase with a one-count as the body moves toward the feet, and controlling the lowering phase with a two-count as the body moves away from the feet and back to the starting position. Make each rep distinct, without rebounding from one rep to the next. For more challenge, pause the top position of greatest contraction (knees bent).
Programming: Here are some examples from my coaching using the vocabulary from my training template
Warmup exercise: 3-4 sets of 10-15 reps. If the BWHC is not very hard for you, using them in the warmup can be nice to get the whole posterior chain working. I find doing some knee flexion hamstring work before squats often helps with knee comfort.
“B-series” assistance exercise: 3-5 sets of 5-10 reps. I tend to use a loaded or more challenging exercise here instead, such as a Romanian deadlift, glute-ham raise, or Nordic hamstring curl. If the BWHC is harder for you and challenging for 5-10 reps, or if the equipment is not available for those other exercises, or if you want an easier session (deload week), then it can fit here too.
“C-series” hip exercise: 2-4 sets of 10-20 reps. This is my most common use. Focus on tempo and ROM, controlling the points of reversal when the knees are fully bent and fully extended. It’s not lateral or rotational, but it’s a low-load exercise for a neglected motion and underdeveloped muscular area so it still works for “fill sport gaps.”