Nordic Curl (antagonist eccentric)

How to do it

1. Kneel tall with the ankles anchored, hips and shoulders in one line, ribs down.
2. Cross the arms and brace the core.
3. Lower slowly toward the floor, resisting with the hamstrings.
4. Keep the hips extended (no piking) — a straight line from knees to head.
5. Catch with the hands near the floor, then push back to the start.

Form cues

• Resist the whole way down with the hamstrings
• Keep hips extended — don't pike at the waist
• Catch softly with the hands; only go as low as you control

Dosage

• Frequency: 2×/week
• Volume: 3 sets × 3–6 slow reps
• Tempo: 3–5 s eccentric
• Regress with a band or hand assist.

Muscles worked

Strengthens: hamstrings

Target muscles

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