Nordic Hamstring Curl (partner / anchor)

HamstringsPartner / Anchor

The Nordic hamstring curl is a powerhouse exercise for building ultimate hamstring strength, focusing heavily on eccentric control. It makes your legs resilient and explosive.

How to do it

1Kneel upright with your ankles securely anchored by a partner or heavy equipment. Keep a straight line from knees to head.

2Brace your core and squeeze your glutes hard. Cross your arms over your chest or keep them ready in front of you.

3Slowly lower your torso forward toward the floor, using your hamstrings to resist gravity as long as possible.

4Control the descent until your hamstrings give out, then catch yourself softly with your hands on the floor.

5Push off lightly with your hands to initiate the return, letting your hamstrings pull you back to vertical.

Common mistakes

Bending at the hips: breaking at the waist takes tension off your hamstrings and ruins the exercise.

Dropping too fast: falling into the floor robs you of the eccentric strengthening phase.

Using hands too early: resist as long as possible before using your arms for help.

Loose ankle anchor: if your feet aren't locked down tight, you won't be able to engage your hamstrings properly.

Breathing

Inhale as you slowly lower your body down, and exhale as you press and pull yourself back up.

Make it harder or easier

To regress: loop a resistance band around your chest attached behind you to assist on the way down, or limit your depth.

To progress: slow down the lowering phase even further, or hold a light weight plate at your chest.

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.