Movement overview

The Nordic Hamstring Curl is a bodyweight exercise targeting the hamstrings, focusing on eccentric strength development. It involves lowering the body from a kneeling position while keeping the upper body straight, using the hamstrings to control the descent.

Step-by-step cues

1. Kneel on a soft surface with your feet secured under a stable object or held by a partner.
2. Keep your body straight from your head to your knees.
3. Cross your arms over your chest or place them at your sides.
4. Slowly lean forward, keeping your back straight and engaging your core.
5. Lower yourself as far as you can while maintaining control, then push back up to the starting position.

Technical tips

• Ensure your feet are securely anchored to prevent slipping.
• Focus on controlling the descent to maximize eccentric loading of the hamstrings.
• If you struggle to return to the starting position, use your hands to lightly push off the ground.
• Maintain a straight line from head to knees throughout the movement to avoid unnecessary strain on the lower back.
• Start with partial range of motion if full range is too challenging, and gradually increase as strength improves.