In strength coaching circles, there’s a highly effective hamstring exercise that is well known to coaches, athletes, and sports medicine personnel.
The exercise has many names, including the Russian leg curl, Russian lean, Russian ham curl, kneeling Russian hamstring curl, Nordic ham curl, Nordic hamstrings, Nordic hamstrings lower, Nordic leg curl, Nordic reverse curl, glute-ham curl, bodyweight leg curl, natural hamstring curl, and bodyweight hamstring curl. The most common name used in the literature is the Nordic ham curl (NHC).
The Nordic Ham Curl (NHC)
These exercise variations typically involve kneeling on a pad and lowering under control while the ankles are held in place by a partner, a lat pulldown apparatus, a sit-up apparatus, a loaded barbell, a poor man’s glute-ham apparatus, or any other immovable object you can think of using. Here’s a video of my sister from several years ago busting out 3 reps.