Nordic Hamstring Curl (Regressed)
Advanced · No equipment · Target: hamstrings
How to do it
- Kneel on a soft surface with a partner or anchor holding your ankles.
- Keep hips extended and body straight from knee to head.
- Lower your torso forward as slowly as you can control, catching yourself with your hands.
- Push back up lightly with the hands; use the hamstrings to assist.
- Progress: slower lowering, less hand assistance, full range.
Dosage: 2–3 × 5–8 slow reps
Stop if…
- Hamstring cramping or sharp pain
- Knee pain at the kneecap or back of the knee
- Pain keeps you awake at night or worsens over days.