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How to Do Nordic Hamstring Curl — Form, Muscles & Tips

Learn how to do the Nordic Hamstring Curl: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Kneel on a padded surface and have a partner hold your ankles, or secure them under a fixed object.
  2. Start upright with torso perpendicular to the floor.
  3. Slowly lower your entire body toward the floor by extending at the knees, using your hamstrings to resist.
  4. Lower as far as you can control eccentrically.
  5. Catch yourself with your hands, push back up, and return to the starting position.
  6. Repeat for the desired number of repetitions.