A controlled kneeling forward-lowering and return movement that heavily loads the hamstrings and also recruits the glutes.
How to do the Nordic Hamstring Curl#
- Kneel with your feet secured and torso tall, keeping your knees hip-width apart.
- Brace your core and keep your hips in line with your torso to prevent excessive hip hinge.
- Slowly lean forward by extending at the knees, letting your hamstrings control the descent until you reach your limit or lightly touch the ground with your hands.
- Contract the hamstrings to pull your body back up to the starting upright kneeling position, using your hands only for minimal assistance if needed.
Muscles worked#
- Primary: Hamstrings
- Secondary: Glutes, Calves, Abs
Common mistakes#
- Allowing the hips to bend and lose a straight line from knees to head.
- Relying on the hands to push you back up instead of the hamstrings.
- Lowering too quickly and losing tension in the hamstrings.
- Rounding the spine during the descent.
