Nordic Hamstring Curl
Kneeling with the ankles held, lower the body forward as slowly as you can and catch yourself with the hands.
How to do it
Setup
Kneeling on a pad, ankles held by a partner or anchor, body tall.
Steps
- Lower the whole body forward as SLOWLY as possible.
- Keep the line hips-to-head.
- Catch on the hands, push back lightly, and pull with the hamstrings.
Common mistakes
Sitting the hips back: the line breaks and the hamstrings unload. Free-falling the last third: that third IS the exercise. Too many reps: three to five slow ones is a full dose.
Breathing
Steady exhale through the descent.
