Demo & instructions
Negative Nordic Curl
Also known as: Eccentric Nordic Hamstring Curl, Nordic Lowering
Instructions
Kneeling with the ankles anchored, you lean forward as slowly as you can and catch yourself with your hands at the bottom, then push back to the start. The slow lowering is where the hamstrings do their work.
- Movement
- Knee flexion
- Type
- Isolation
- Level
- Intermediate
- Typical range
- 3–8 reps
Setup
- 1Kneel on a folded mat with the ankles held down by a partner, a heavy sofa, or a bar padded with a towel.
- 2Sit tall with the hips extended so the body is straight from knees to head.
Execution
- 1Lean forward from the knees, keeping the hips straight, lowering as slowly as you can.
- 2When you can no longer control the descent, catch yourself with your hands in a push-up position.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
