isolation · Isolation
Nordic Hamstring Curl
Nordic Hamstring Curl is an isolation isolation movement for hamstrings, using no equipment. It also works glutes. 3 sets of 3-8, 2 min rest.
- Primary muscle
- Hamstrings
- Equipment
- None — bodyweight
- Difficulty
- Expert
- Sets and reps
- 3 × 3-8
- Rest
- 90s
- Force
- pull
How to do it
- 1Set up
Kneel with the ankles anchored under a bar or held by a partner, hips locked out.
- 2The cue that matters
Lower as slow as you can, catch with the hands, push back to the start.
- 3Work it
3 sets of 3-8, resting about 2 minute between them.
Muscles worked
Hamstrings does most of the work. Glutes take the rest.
Hamstrings exercisesglutes