Legs
Nordic Curl
The gold standard for hamstring resilience and eccentric strength without the need for specialized machinery.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a tall kneeling position on a soft pad with your ankles securely anchored by a partner or a heavy weighted bar.
Engage your core and glutes to maintain a straight line from your knees to your shoulders throughout the entire movement.
Lower your torso toward the floor as slowly as possible by extending your knees and resisting gravity with your hamstrings.
Keep your hips extended and avoid bending at the waist as you descend toward the ground.
Place your hands in front of your chest to catch yourself once your hamstrings can no longer control the descent.
Push off the floor slightly with your hands to assist your hamstrings in pulling your body back to the starting vertical position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Breaking at the hips and pushing the butt backward
- Falling too quickly without resisting the eccentric phase
- Losing core tension and arching the lower back
- Using excessive momentum from the arms during the ascent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.