Demo & instructions
Nordic Curl
Also known as: Nordic Hamstring Curl, Kneeling Hamstring Lower
Instructions
Kneeling with your feet pinned down, you lower your straight body toward the floor as slowly as you can, using only your hamstrings as the brake. Few exercises challenge the back of the thigh this hard with no weights at all.
- Movement
- Knee flexion
- Type
- Isolation
- Level
- Advanced
- Typical range
- 3–10 reps
Setup
- 1Kneel on a thick mat or folded towel with your knees about hip-width apart.
- 2Hook your heels under something heavy and immovable, such as a loaded bar against the floor or a sturdy piece of furniture, or have a partner hold your ankles down firmly.
- 3Rise tall on your knees so your body is straight from knees to head, with your hands ready in front of your chest.
Execution
- 1Squeeze your glutes and brace your stomach to lock your hips in place.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
