Nordic Hamstring Lowers

Eccentric kneeling hamstring curl lowering the torso under control

Difficulty

Advanced

Primary muscles

Hamstrings

Secondary muscles

Glutes, Lower Back, Calves

Equipment

None — bodyweight

How to do it

Kneel on a mat with your ankles anchored under a heavy object or held by a partner. Keep your hips extended so your body is a straight line from knee to shoulder. Lower your torso toward the floor as slowly as you can resisting the whole way. Catch yourself with your hands and push back to the start. Reduce the range or use a band for assistance if you cannot control the descent

Progressions

• Easier: Single Leg Deadlift
• Easier: Good Mornings