Nordic hamstring curls

At home Everyone

HardAbout 5 minOn your own

Kneeling and lowering the body forward as slowly as you can with the hamstrings. One of the best exercises for preventing hamstring strains when sprinting.

Video: Muscle & Strength

Also: With a band to help

Set up

Kneel on a mat with your body upright and a partner holding your ankles down (or heels hooked under something heavy and fixed).

You need: A partner (or something heavy to hook your heels under) and a mat

Steps

Keep a straight line from knees to head and lean forward as slowly as you can
When you cannot hold it any more, catch yourself with your hands
Push off lightly and pull back up with the hamstrings

Coaching points

Hips stay forward, no bending at the waist
Slow is the point: count the seconds
Few reps, full effort

Adjust it

Easier

Hold a band anchored above and behind you, or a smaller range.

Harder

Lower more slowly and pull back up without the push.