Nordic Hamstring Curl
Anchor the ankles, squeeze the glutes, and lower the torso forward as slowly as possible with the hamstrings braking. Catch with the hands and pull back up. A hard but rewarding hamstring builder that also protects against strains.
Muscles worked
Primary
Equipment
How to do it
- Kneel on a pad and anchor the ankles under a bar or a partner's hands.
- Squeeze the glutes so the body forms one line from knees to shoulders.
- Lower the torso forward as slowly as you can with the hamstrings braking.
- Catch yourself with the hands when the hamstrings let go.
- Push lightly off the floor and pull back up with the hamstrings.
- Reset at the top with the hips still extended.
Watch for
- Breaking at the hips instead of lowering in one line.
- Dropping fast through the final range.
- Ankles slipping out of the anchor.
Breathing
Inhale at the top, exhale slowly through the descent.
Tip
Fight for three to five seconds on the way down; the slow lowering is the whole point.
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