Hamstrings
Nordic Hamstring Curl
Advanced
Bodyweight
Isolation
Hamstrings
How to do it
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Kneel on a mat with your heels anchored under a pad, bar, or a partner.
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Keep a straight line from knees to head with your hands ready in front of your chest.
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Lean forward as slowly as you can, resisting with your hamstrings.
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Catch yourself with your hands at the bottom, then push lightly to return.
Common mistakes
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Bending at the hips so the hamstrings do not take the load.
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Falling fast from the start without resisting.
Tips
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Proven to reduce hamstring injury risk — worth adding for runners and football players.
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Start with 2-3 low-rep sets; this one causes a lot of soreness.
Secondary muscles
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