Nordic Hamstrings Curls

How to do it

1. Kneel on the floor with your ankles secured by a partner holding them down, or hooked under a stable object like a loaded barbell or a Nordic curl apparatus. Ensure your body is straight from your knees to your head.
2. Cross your arms over your chest or keep them by your sides. This is your starting position.
3. Slowly lower your torso towards the floor by resisting the movement with your hamstrings and glutes. Maintain a straight line from your head to your knees throughout the descent. Control the eccentric phase as much as possible.
4. Continue to lower yourself until you can no longer control the movement and you fall forward. You can use your hands to catch yourself and gently push back up.
5. To return to the starting position, if you can, use your hamstrings to pull your torso back up. If not, use your hands to push yourself off the floor and assist your hamstrings in returning to the upright kneeling position. The primary focus is the controlled lowering phase.

More hamstring exercises

Clean

Glute Ham Raise