Nordic curl
Hamstrings · Bodyweight · also glutes (bottom muscles)
Set up
A soft mat or cushion for your knees, and your heels held down under a sturdy pad or by a partner.
Steps
- Kneel upright with your heels held down and your body straight from knees to head.
- Cross your arms, or hold your hands ready in front of your chest.
- Lean forward slowly, keeping your body straight, as far as you can control.
- Catch yourself with your hands, then push gently back up to kneeling.
Keep in mind
- Body straight from knees to head
- Lower as slowly as you can
- Use your hands to help on the way back up
Common mistake
Bending at the hips to make it easier. Keep your hips straight and only lean as far as you can control.
Safety
Very hard, even for fit people. Lean only as far as you can control, and keep your hands ready to catch yourself.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.