Nordic Hamstring Curl

Technique

Kneel on a pad and have a partner or anchor hold your ankles. Lower your body toward the floor as slowly as possible by extending at the knees, using your hamstrings to control the descent. Catch yourself with your hands at the bottom. Pull yourself back up with the hamstrings.

Steps

1. Kneel on a pad with your ankles secured firmly.
2. Brace your core and align your shoulders, hips, and knees.
3. Lower your body slowly by extending your knees.
4. Keep your hips extended throughout the descent.
5. Catch your body with your hands near the floor.
6. Contract your hamstrings to pull your body back upright.

Common mistakes

• Bending at the hips instead of maintaining a straight torso-to-knee line
• Dropping too quickly without controlling the eccentric phase
• Allowing the ankle anchor to shift or lift
• Pushing excessively with the hands to initiate the return

Variations

• Resistance-band-assisted Nordic hamstring curl
• Eccentric-only Nordic hamstring curl
• Weighted Nordic hamstring curl
• Hip-flexed Nordic hamstring curl

FAQ