Nordic Ham Curl

To perform Nordic hamstring curls at home, begin by kneeling on a soft surface with your torso upright and your hips extended. Have a partner firmly hold your ankles, or anchor your feet under a sturdy object such as a heavy couch or immovable piece of furniture to keep your lower legs secured. Engage your core and keep your body in a straight line from knees to head as you slowly lean forward, controlling the descent using your hamstrings as long as possible. When you can no longer resist the pull of gravity, catch yourself gently with your hands, then push lightly off the floor to help return to the starting position while maintaining a strong, aligned posture. Focus on slow, controlled movement and consistent tension in your hamstrings, adjusting depth or assistance as needed to match your strength level. If it is too difficult to pull yourself back up, you can sit back on your heels to return to the starting position and focus on the lowering phase only.