Nordic hamstring curl with reverse to start
Category: Strength
Level: 3
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 close to not being able to maintain the controlled lean, the athlete reverses back up to the starting position
- Falling too quickly
- Cue "Lean forward slowly"
- 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"
*Note that some athletes may not be used to the tension they feel 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