Nordic Hamstring Curl

The most powerful equipment-free hamstring exercise there is (a very long eccentric phase), with good evidence in hamstring injury prevention. It causes huge soreness: dose it carefully.

• Isolation
• Bodyweight
• Advanced

How to do it

• Knees padded, ankles firmly anchored
• Fall forward as slowly as you can with your hips extended
• Cushion with your hands and use them as little as possible to come back
• Start with 2–3 reps; progress slowly

Sets, reps and tempo

Ranges: 3–8 reps · get close to eccentric failure

Tempo: Lower as slowly as you can, resisting (4–6 s); use your hands to get back up

Common mistakes

• Bending at the hips to shorten the lever (breaking the line)
• Dropping without braking the eccentric
• Not anchoring your ankles properly

Muscles worked

Primary

• Hamstrings

Alternatives

• Leg Curl (lying/seated)
• Slider Hamstring Curl