Nordic Hamstring Curl

A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically.

How to do it

1. Kneel on a pad with your ankles anchored under a fixed support.
2. Keep your torso upright and your hips extended.
3. Slowly lower your body forward by resisting with your hamstrings.
4. Catch yourself with your hands just before hitting the floor.
5. Push back up and pull yourself to the starting position.
6. Repeat for the desired number of reps.

Tips

• Lower as slowly as possible — the eccentric is the point.
• Keep your hips extended; do not fold at the waist.
• Catch yourself with your hands and push off lightly while building strength.

Muscles

Primary: Hamstrings

Secondary: Calves (gastrocnemius), Glutes (max)