NORDIC CURL
TARGETS /// hamstrings (primary); calves, glutes, lower back (secondary)
EQUIPMENT /// exercise mat
This top exercise for strengthening the hamstrings requires only your bodyweight to execute. You’ll help prevent injuries and build the perfect hamstring peak when you incorporate this movement into your training.
[1]Kneel down on the mat and secure your feet under a heavy piece of equipment, or have a partner hold your heels. Hold your upper body tall, with your hands positioned at your sides.
[2]Keeping your body in a straight line from your knees to your head, slowly lower your upper body down to the ground while trying to control the descent with only your hamstrings.
[3]As you get close to the floor, extend your hands out in front of you to catch yourself.
[4]Land on the ground with soft elbows. Then, from the ground, simultaneously pull with your hamstrings and forcefully push with your arms to return your body to the starting position.
TRAIN THE RIGHT WAY
DO: emphasize the negative, or lowering, portion of the movement.
DON’T: continue doing reps if you feel your calves taking over.
VARIATION
^ Bar-supported Nordic curl Load a bar with plates large enough that you can slide your feet under the bar. Kneel down on the mat and secure your feet under the bar, making sure the plates are anchored against the edge of the mat so they won’t roll forward. Perform the movement as instructed. (This variation is great if you don’t have a partner.)