Legs
Nordic Hamstring Curl
A high-tension bodyweight movements designed to build elite posterior chain power and prevent knee injuries.
How to perform.
Follow the sequence — setup is half the lift.
Kneel on a soft pad with your torso upright and your ankles securely anchored by a partner or a heavy weighted bar.
Engage your glutes and core to create a straight line from your knees to your shoulders.
Lower your torso toward the floor as slowly as possible by extending your knees while maintaining a rigid hip position.
Keep your hands in front of your chest ready to catch yourself once your hamstrings can no longer control the descent.
Touch the floor lightly with your hands and use a small push-off to assist your hamstrings in pulling your body back to the start.
Focus on the eccentric phase by resisting gravity for as long as possible during every repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Breaking at the hips and pushing the glutes back during the descent.
- Falling too quickly without actively engaging the hamstrings.
- Over-using the arms to push back up instead of relying on leg strength.
- Losing core tension and allowing the lower back to arch excessively.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.