Hamstrings · Advanced

Nordic Hamstring Curl

Hamstrings

Equipment: Mat

How to do it

• Kneel on a pad with your ankles anchored by a partner or strap
• Brace so your ears, hips and knees form one straight line
• Squeeze your glutes and slowly lean forward, resisting with hamstrings
• Catch yourself with your hands just before your chest hits the floor
• Push off lightly and pull back up with the hamstrings, hips straight

Common mistake

✕ BREAKING AT THE HIPS → ✓ HIPS LOCKED, ONE STRAIGHT LINE

Starting point: 3 sets × 4–6 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: us.humankinetics.com, pmc.ncbi.nlm.nih.gov.