Nordic Hamstring Curl (bodyweight)

Hamstrings, Glutes, Lower BackBodyweight

An effective kneeling exercise designed to isolate and strengthen the hamstrings and glutes. Requires anchoring your ankles with a partner or sturdy support.

How to do it

1Kneel on a soft pad with your feet or ankles securely locked down.

2Set your body so your hips and torso form a straight line.

3Slowly lower your torso forward under control, resisting gravity with your hamstrings.

4Catch yourself lightly with your hands at the bottom if needed.

5Contract your hamstrings hard to pull your torso back up to vertical.

Common mistakes

Bending at the hips during the descent, taking tension off the hamstrings.

Falling too fast without control, increasing injury risk.

Arching your lower back excessively on the way up.

Breathing

Inhale on the slow descent; exhale as you pull yourself back up.

Make it harder or easier

To make it easier, push off the floor lightly with your hands at the bottom. To make it harder, extend the lowering phase to five seconds.

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.