Bench-Assisted Nordic Hamstring Curl

HamstringsBench

Strengthen your hamstrings safely using a bench for hand support. This exercise helps build eccentric hamstring strength and improves hip alignment.

How to do it

1Kneel on the floor facing a bench with your lower legs securely anchored behind you.

2Keep your torso and thighs in a straight line, squeezing your glutes and core.

3Slowly tilt your torso forward toward the bench, controlling the descent with your hamstrings.

4As you near the bench, catch yourself gently with your hands to cushion the movement.

5Push off lightly with your hands and use your hamstrings to pull your torso back up to upright.

Common mistakes

Bending at the hips, which removes tension from the hamstrings and ruins the exercise.

Falling forward too fast without muscle control, increasing strain on joints and tendons.

Failing to anchor your feet properly, causing a loss of balance and poor force distribution.

Breathing

Inhale as you lower your torso forward. Exhale as you return to the starting position.

Make it harder or easier

To make it easier, push off harder with your hands against the bench. To make it harder, lower yourself further without hand assistance and minimize the push at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.