Nordic Curl

An advanced bodyweight hamstring exercise where you lower yourself from a kneeling position to the floor using hamstring eccentric strength.

Instructions

1. Kneel on a cushioned surface or mat to protect your knees.
2. Have a partner hold your ankles, or position yourself with your feet under a low stable object like a bench or piece of equipment.
3. Keep your hips extended and your body in a straight line from knees to head. This is your starting position.
4. Slowly lower yourself forward by bending at the knees, using your hamstrings to control the descent.
5. Lower yourself until you can catch yourself with your hands on the floor.
6. Use your hands to push yourself back to the starting position.
7. As you progress, try to lower yourself further before needing to use your hands.

Tips

• This is an advanced movement requiring significant hamstring strength.
• Start with just a few repetitions to avoid muscle soreness.
• Use a cushioned surface to protect your knees throughout.
• The eccentric (lowering) phase builds the most strength and muscle.
• Progress slowly; this exercise can prevent hamstring injuries over time.
• Perform no more than twice per week to allow adequate recovery.
• This is one of the most effective hamstring-building exercises available.