Nordic Hamstring Curl

Set-up

• Kneel on a mat with your ankles held down by a partner, a pad or a bench.
• Keep your body straight from knees to head, hands ready in front of your chest.

How to do it

1. Lean forward slowly from the knees, keeping your hips straight.
2. Lower as far as you can control, then catch yourself with your hands.
3. Push lightly off the floor and pull yourself back up with your hamstrings.

Coaching cues

• Keep your hips extended: don’t bend at the waist.
• Go slower rather than further.

Common mistakes

• Bending at the hips to make it easier.
• Dropping quickly once the lowering gets hard.

Safety

• This is very demanding on the hamstrings: start with only a few reps and a short range.