The Nordic hamstring curl is a challenging bodyweight exercise that powerfully strengthens the hamstrings. By lowering the body under control and resisting the pull forward, the hamstrings work eccentrically, building resilience and reducing injury risk. It’s widely used in both rehab and athletic programs to improve sprinting and change-of-direction performance.
- Using a mat or comfortable flooring underneath the knees come into a kneeling position.
- Place the top 1/3rd of the foot underneath a cabinet as shown here or a heavy dumbbell.
- In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active.
- Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore.
- At this point, use the arms to catch yourself.
- Bend the knees so the buttocks is on the heels and return to the starting position.