In the realm of lower body strengthening exercises, the Nordic hamstring curl and the glute ham raise stand out as formidable contenders.
These two exercises share a common goal: fortifying the hamstrings and glutes. However, their techniques, muscle activation patterns, and training benefits diverge, making them unique tools in the fitness arsenal.
Today we will take a look at them head to head: Nordic hamstring curl vs glute ham raise – which one is the better?
Contents
Nordic Hamstring Curl: Technique and Benefits
The Nordic hamstring curl is an effective exercise that primarily targets the hamstrings while engaging the glutes and lower back muscles.
The technique involves kneeling on a pad or mat with your partner securing your ankles. With your hands positioned either on your chest or extended in front of you, slowly lean forward from the knees and lower your upper body toward the ground while maintaining tension in the hamstrings. To prevent falling, use your hands to catch yourself before you reach the ground.
One of the key benefits of the Nordic hamstring curl is its ability to strengthen the hamstrings eccentrically. The eccentric phase refers to the lengthening of muscles under tension, which helps to build strength and prevent injuries such as hamstring strains.
Additionally, this exercise improves knee stability and enhances athleticism, making it valuable for athletes involved in activities requiring explosive leg power and speed.
Glute Ham Raise: Technique and Benefits
The glute ham raise, also known as the Russian lean or bodyweight hamstring curl, is another popular exercise that targets the hamstrings and glutes.
Unlike the Nordic hamstring curl, the glute ham raise requires the use of a glute ham developer machine or a dedicated apparatus. To perform this exercise, position yourself on the machine with your thighs resting on the upper pad and your lower legs secured under the footplate. From a fully extended position, lower your upper body down towards the floor by bending at the hips, then raise yourself back up to the starting position.
Similar to the Nordic hamstring curl, the glute ham raise strengthens the hamstrings and glutes. It specifically targets the hamstrings’ concentric phase, which refers to the shortening of muscles under tension.
By focusing on the concentric contraction, this exercise helps to develop power and explosiveness in the hamstrings, contributing to enhanced athletic performance. Additionally, the glute ham raise can improve hip extension, coordination, and overall posterior chain strength.
Muscle Activation
Both the Nordic hamstring curl and the glute ham raise primarily engage the hamstrings and glutes. However, their technique and emphasis on eccentric or concentric contractions differ, resulting in varying degrees of muscle activation.
In the Nordic hamstring curl, the eccentric phase places a substantial load on the hamstrings. Research studies have shown that this exercise activates the semitendinosus, biceps femoris, and semimembranosus muscles to a high degree. The glutes and erector spinae muscles also contribute to the stabilization and control of the movement.
On the other hand, the glute ham raise emphasizes the concentric phase and triggers significant activation in the gluteus maximus and hamstrings. The biceps femoris and semitendinosus muscles receive high levels of activation, while the semimembranosus muscle is activated to a lesser extent. Additionally, the erector spinae muscles play a role in stabilizing the movement.
Exercise Variations
To add variety and target different aspects of the posterior chain, both the Nordic hamstring curl and the glute ham raise offer various exercise variations.
For the Nordic hamstring curl, variations include:
Partner-Assisted Nordic Hamstring Curl
This variation follows the same technique as the standard Nordic hamstring curl but with a partner providing assistance during the concentric phase. By pushing against your partner’s hands as you raise your body, you can complete more repetitions and continue training when your muscles fatigue.
Weighted Nordic Hamstring Curl
To increase the difficulty of the exercise, you can add resistance by holding a weight plate against your chest during the movement. This variation challenges your hamstrings and adds an element of progressive overload to promote strength gains.
For the glute ham raise, variations include:
Single-Leg Glute Ham Raise
By performing the glute ham raise on one leg at a time, you increase the demand on each hamstring individually. This variation can help address muscle imbalances, enhance stability, and improve overall hamstring strength.
Weighted Glute Ham Raise
Similar to the weighted Nordic hamstring curl, this variation involves adding resistance to the glute ham raise exercise. By either holding a weight plate or wearing a weighted vest, you can intensify the workout and promote further muscle development.
Nordic Hamstring Curl vs Glute Ham Raise: Comparison Table
| Aspect | Nordic Hamstring Curl | Glute Ham Raise |
|---|---|---|
| Target Muscles | Hamstrings, Glutes, Lower Back | Hamstrings, Glutes |
| Technique | Kneeling on a pad or mat with partner assistance. Lean forward from knees while maintaining hamstring tension. | Requires a glute ham developer machine or dedicated apparatus. Lower upper body down by bending at the hips. |
| Primary Muscle Activation Phase | Eccentric (Lengthening) Contractions | Concentric (Shortening) Contractions |
| Muscle Activation | – Semitendinosus, Biceps Femoris, Semimembranosus (high activation) – Glutes and Erector Spinae (support/stabilization) | – Gluteus Maximus, Biceps Femoris (high activation) – Semitendinosus (high activation) – Semimembranosus (lower activation) – Erector Spinae (support/stabilization) |
| Training Benefits | – Eccentric strength – Hamstring injury prevention – Knee stability – Athletic performance enhancement | – Power development – Posterior chain strength – Glute activation – Hip extension – Coordination |
| Exercise Variations | – Partner-Assisted Nordic Hamstring Curl – Weighted Nordic Hamstring Curl | – Single-Leg Glute Ham Raise – Weighted Glute Ham Raise |
| Equipment Requirement | Mat or pad, partner for assistance | Glute ham developer machine or dedicated apparatus |
| Suitability | Suitable for injury prevention, knee stability, and eccentric strength development. Minimal equipment required. | Suitable for power development, glute activation, and posterior chain strength. Requires specific equipment. |
Final Words
In conclusion, both the Nordic hamstring curl and the glute ham raise are valuable exercises for targeting the hamstrings and glutes.
The Nordic hamstring curl emphasizes eccentric contractions, making it suitable for injury prevention and athletic performance enhancement. On the other hand, the glute ham raise focuses on concentric contractions, promoting power development and posterior chain strength.
To choose between these exercises, consider your specific goals and preferences. If you prioritize eccentric strength, hamstring injury prevention, and minimal equipment requirements, the Nordic hamstring curl is an excellent choice. Alternatively, if you aim to enhance power, improve glute activation, and have access to a glute ham developer machine, the glute ham raise may be more suitable.
Remember to incorporate exercise variations to keep your workouts challenging and promote continuous progress. By selecting the right exercise and maintaining proper form, you can effectively target your hamstrings and glutes, ultimately improving your overall lower body strength and enhancing athletic performance.