Nordic Hamstring Curls

Technique

Setup

Kneel on a folded towel or mat and anchor your heels under something that cannot lift, such as a heavy couch or a partner holding your ankles down. Squeeze your glutes so your body is one straight line from knees to head.

Movement

Lower your torso toward the floor as slowly as you can, resisting with your hamstrings while your hips stay straight. When you can no longer control the descent, catch yourself in a push-up position, push lightly off the floor, and pull yourself back up with your hamstrings.

Form Tip

Never fold at the hips to shorten the lever; the straight line from knees to head is what loads the hamstrings. End the set as soon as the lowering speeds up.

Increase Difficulty

Lower further before you catch yourself, use less push from your hands on the way up, or cross your arms over your chest.

Decrease Difficulty

Lower only partway before catching yourself, or build up with Lying Dumbbell Hamstring Curls or Glute Bridges first.