Setup and loading

Pad under your knees.

How to do the nordic hamstring curl step by step

Kneel with your feet anchored by a partner or a support.
Lower your torso forward as one unit, braking with your hamstrings.
When you can't hold it, catch yourself with your hands and push back up using as little help as possible.

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

2-3 x 10-15 slow

2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.

Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Hips extendedLower as slowly as possible

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