Nordic Hamstring Curl With Partner

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gastrocnemius, Erector Spinae

How to do it

1. Kneel on a padded surface with your ankles held firmly by a partner or anchored under a fixed support.
2. Keep your body straight from knees to head and your core braced.
3. Lower your torso toward the floor as slowly as possible, resisting with your hamstrings.
4. Push off gently with your hands at the bottom and use your hamstrings to pull yourself back up.

Form tips

• Keep a straight line from knees to shoulders; do not bend at the hips.
• Fight the descent for as long as you can rather than falling forward.
• Use your hands only as much as needed to assist the return.