Nordic hamstring curl
Also called Nordic curl, Nordic lower
- Works
- Back of the thigh · hamstrings
- Needs
- No equipment
Setup
Kneel on a folded mat. Hook your heels under a heavy sofa or a secure bar, or ask someone to hold your ankles down.
Steps
- Keep your body straight from knees to head.
- Lean forward slowly, letting the back of your thighs control the fall.
- Put your hands out and catch yourself on the floor.
- Push yourself back up with your hands.
Breathing
Breathe out slowly as you lower.
Where you feel it
Strongly in the back of your thighs.
Common mistakes
- Bending at the hips to make it easier.
- Using an anchor that can lift.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Start with three or four reps. The back of the thighs is often sore for days after the first sessions.