Nordic Eccentric Hamstring Curl

Performance Notes

An advanced isolation movement for the hamstrings. The lifter kneels on the edge of the mat, with her thighs and torso forming a straight line, and the spotter securing her ankles. This rigidity is maintained as the lifter leans forward as far as possible, supported by the hamstring muscles. Try to find your farthest limit and hold it as long as possible before dropping onto your hands. The goal is to be able to hold a near-horizontal position. This requires (and builds!) very strong hamstrings, but is often difficult for beginners. Be sure to warm up first with other hamstring exercises to avoid cramping. Here’s what it should look like: