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Nordic Hamstring Curl
- 1 - Kneel on a padded surface with your feet secured under a fixed bar, machine, or held by a partner.
- 2 - Keep your body upright with your hips fully extended and your core braced throughout the movement.
- 3 - Slowly lower your torso toward the ground by extending your knees, resisting the descent with your hamstrings as long as possible.
- 4 - Allow your hands to catch you at the bottom when your hamstrings can no longer control the descent.
- 5 - Use your hands to push yourself back to the starting position or engage your hamstrings to curl your body back up to the upright position.
- 6 - Maintain a straight line from your knees to your shoulders throughout the movement, avoiding hip flexion.
- 7 - Repeat for the desired number of repetitions, focusing on the eccentric phase for maximum hamstring engagement.
