Exercise Guide
Nordic Hamstring Curl
Kneeling with the ankles pinned and lowering the torso to the floor under hamstring control. The best-evidenced exercise there is for preventing hamstring strains.
AdvancedStrengthPullIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Advanced
Category
Strength
Force
Pull
Mechanic
Isolation
Secondary Muscles
GlutesCalves
How to Perform
- 1
Kneel on a pad with your ankles held down by a partner or hooked under a secure bar.
- 2
Keep your hips extended so your body forms a straight line from knees to head.
- 3
Lower yourself forward as slowly as you can, resisting with your hamstrings.
- 4
Catch yourself with your hands, then push back just enough to return to the start.
Tips
- ★Almost nobody can control the whole range at first - use your hands and lower the catch point over time.
- ★The hips must not fold. Bending at the waist takes the hamstrings out of it.
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