Hinge · Experienced
Nordic Hamstring Curl
A slow fall forward from kneeling with your heels anchored, a demanding way to strengthen the hamstrings while they lengthen, widely used in sport to help lower the risk of strains.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- hamstrings; also glutes, calves
- Kit
- Mat
- Dose
- 3 to 6 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Kneel on a folded mat with your heels hooked under a sturdy sofa or held by a partner. Keep your body straight from knees to head, hands ready in front of your chest.
While you move
- Straight line from knees to head
- Lower as slowly as you can
- Catch yourself with your hands
- Push off lightly and pull back up
Avoid
- Bending at the hips to make it easier
- Dropping fast after the first few inches
- Anchoring your feet under something that can slide
Take care if you have trouble with your knees or your wrists.