One move
Nordic Hamstring Curl
How to read ahead. Do to go one move at a time.
Kneel with feet secured, slowly lower your torso forward by resisting with the hamstrings, then return or catch yourself. Advanced eccentric strength builder.
Option. Beginner: only lower a short distance or use a band for assistance. Use a soft surface under the knees. Partner or heavy object can anchor the feet.
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1
Kneel on a soft pad with your feet securely anchored (partner, heavy furniture, or strap under a sturdy object).
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2
Keep your body in a straight line from knees to head — core braced, hips extended.
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3
Slowly lower your torso forward by resisting the fall with your hamstrings. Control is everything.
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4
Go as far as you can with good form, then either pull yourself back up using the hamstrings or catch yourself with your hands and push back to start.
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5
Keep the hips from folding — the movement comes from the knees.
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6
Start with very short range and build over weeks. Quality over depth.