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knee flexion
Nordic Hamstring Curl
Search GoogleNordic Hamstring Curl is a advanced knee flexion exercise using bodyweight and anchor. It primarily trains hamstrings. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- hamstrings
- Secondary
- glutes, calves
- Equipment
- bodyweight, anchor
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning nordic hamstring curl.
- — Choose a variation and range that let you keep complete control.
Execution
- — Keep the hips extended and lower the body as one long line.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the knee flexion.
- — Keep the hips extended and lower the body as one long line.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo nordic hamstring curl
Regressions
- — Supported or reduced-range nordic hamstring curl