Nordic Curl (Eccentric)
strengthenkneeadvancedactive
3 × 5 reps
How to do it
- Kneel on padding with the ankles held by a secure anchor that cannot lift or slide.
- Cross the arms and brace the core.
- Lower slowly toward the floor, resisting with the hamstrings.
- Keep the hips extended (no piking) — a straight line from knees to head.
- Catch with the hands near the floor, then push back to the start.
Form cues
- Begin with a shorter range or band assistance and resist the lowering with the hamstrings.
- Keep the hips extended and catch softly with the hands.
- Allow adequate recovery and stop for acute hamstring or knee pain.
- Keep the ribs down.
Muscles worked
Strengthens: hamstrings, gluteus maximus, core stabilizers
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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