Nordic curl
Legsintermediaterepsankle anchor: partner, sofa or pad
Kneeling upright on a pad with the ankles anchored under a pad (or held by a partner), the straight body from knees to head tips forward toward the floor by slowly straightening the knees, then the hamstrings pull it back up to vertical.
How to do it
- Kneel on a padded seat or mat, ankles locked under a pad/bar or held by a partner, facing away from the anchor; torso upright, hips straight (thighs and torso in one line), hands joined palms together in front of the chest (prayer position), ready to catch.
- Keeping hips extended (no bending at the hips), slowly lean the whole body forward by letting the knees straighten; the body stays one straight line from knees to head.
- Lower as far as you can control, until the knees are almost straight and the body is close to horizontal; catch yourself with the hands on the floor if needed.
- Pull back up with the hamstrings (a light push from the hands is allowed) to the upright kneeling start. Knees and anchored ankles never move.
Muscles worked
glutei, polpacci, femorali