Nordic hamstring curl
Category: Strength
Level: 1
3-6 reps
Carla van den Berg
- Supporting partner anchors by holding just below the calf muscle, supporting with their own body weight
- Athlete maintains straight line from head to knees throughout the movement; Bracing the trunk and squeezing the glutes
- Athlete slowly leans forward from the knees; will feel tension in hamstrings
- When no longer able to maintain controlled lean, athlete falls the rest of the way towards the floor, catching themselves with their hands
- Falling too quickly
- Cue "Lean forward slowly until you cannot anymore"
- Cue "Brace the core muscles as if you are ready to take a punch to the stomach"
- Bending at the hips
- Cue "Stay tall from head to knees"
-
*Some athletes may not be used to the tension in the hamstrings during the lowering phase. This type of discomfort is normal. It should not be painful.
- Develops hamstring strength
- Prevents hamstring strains
- Contributes to knee injury prevention