Want a workout that makes you feel stronger, faster, and more balanced while reducing your risk of injury? The Nordic Curl + Hip Thrust superset is exactly what your training needs. This dynamic duo targets your glutes and hamstrings, giving you explosive power and a solid foundation for running, jumping, and everyday movement.
Let’s break it down and show you how this superset can transform your workouts.
Why This Superset is a Game-Changer
It’s all about balance. Your hamstrings and glutes work together to stabilize your body, protect your knees, and power your movement. Stronger posterior chain muscles mean better athletic performance, fewer injuries, and more confidence in your workouts.
According to a study published in the Journal of Orthopaedic & Sports Physical Therapy, strengthening these muscle groups significantly reduces the risk of hamstring injuries.
This superset is simple, effective, and perfect for all fitness levels.
🌟 Related Read: The Science Behind the Nordic Curl: How It Improves Strength and Joint Health
Learn the fascinating science behind why Nordic curls are a must for your routine.
The Superset: Nordic Curls + Hip Thrusts
Nordic Curls
💡 Why They’re Amazing: Nordic curls build incredible hamstring strength, focusing on the biceps femoris—the key muscle for sprinting and injury prevention.
✅ How to Do Them:
Secure your feet on the NordBench, keeping your body in a straight line from knees to shoulders. Slowly lower yourself toward the floor (a 3-second descent is ideal), then pull back up using your hamstrings.
📋 Reps & Sets: Aim for 3 sets of 6-8 reps. Start with assistance (like a resistance band) if you’re new to the movement.
🚫 What to Avoid:
- Don’t let your hips sag—it puts unnecessary stress on your lower back.
- Avoid jerky movements; stay smooth and controlled.
🌟 Related Read: 5 Beginner-Friendly Techniques to Master Nordic Curls
Simple tips to make Nordic curls approachable and effective for all fitness levels.
Hip Thrusts
💡 Why They’re Amazing: Hip thrusts target the gluteus maximus, improving hip extension and helping you generate more power.
✅ How to Do Them:
Position your upper back against the NordBench with your feet planted firmly on the ground. Push your hips forward, squeezing your glutes at the top. Slowly lower back down and repeat.
📋 Reps & Sets: Go for 3 sets of 10-12 reps. Ready to level up? Add resistance with the NordBench Band System or try single-leg variations.
🚫 What to Avoid:
- Don’t hyperextend your back—your glutes should be doing the work.
- Keep your knees aligned with your toes to avoid strain.
🌟 Related Read: Unlock Full Glute Potential with 6 Levels of Hip Thrust Progressions
Take your hip thrusts from beginner to advanced with these step-by-step progressions.
Why the NordBench is Your Secret Weapon
The NordBench is more than just a bench—it’s your ultimate training partner. With its compact design and customizable features, it lets you tackle lower body exercises with precision. Whether you’re mastering Nordic curls or elevating your hip thrusts, the NordBench provides the stability and versatility you need to progress safely and effectively.
🌟 Related Read: Why Should Every Athlete Add Nordic Curls to Their Training?
Find out why Nordic curls are the secret weapon for athletic performance.
How to Use This Superset in Your Routine
This superset works great as part of your lower body exercises or as a finisher to your workout.
✅ Do it 2-3 times a week, leaving a day or two between sessions for recovery.
✅ Pair it with walking lunges, single-leg Romanian deadlifts, or even a light cardio warm-up for a balanced workout.
✅ Keep track of your progress—whether it’s adding more reps, resistance, or just mastering proper form.
🌟 Related Read: Why and When Should You Do Hip Thrusts
Master the art of hip thrusts for glute activation and lower body strength.
Final Thoughts
This glute and hamstring workout isn’t just about building strength—it’s about creating a foundation for better performance and injury prevention. Whether you’re a runner, a lifter, or someone looking to feel stronger in everyday life, this superset has you covered.
Ready to transform your lower body workouts? The NordBench has everything you need to make it happen. Let’s get to work!
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