Nordic curl (Glute-ham raise)

Muscles

• Semitendinosus
• Semimembranosus
• Biceps femoris (short)
• Biceps femoris (long)

Technique

1. Kneel on a soft surface with your feet secured by a partner or under a sturdy object.
2. Keeping your body straight from knees to shoulders, slowly lean forward by hinging at the knees.
3. Lower your torso towards the ground, controlling the movement with your hamstrings.
4. Once your body is close to the ground, push yourself back up to the starting position.

Form tips

1. Maintain a straight line from knees to shoulders throughout the movement.
2. Control the descent using your hamstrings, resisting the pull of gravity.
3. Avoid arching your back during the exercise.

Risks

1. Perform this exercise on a padded surface to prevent discomfort on your knees.

Similar Exercises

• Banded hamstring curl standing
• Banded hamstring curl lying
• Stability ball hamstring curl
• Deficit hip thrust
• Sliding leg curl

Equipment

• Nordic curl device