Nordic curl progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Prone Manual Hamstring · Beginner · reps
   You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
2. Nordic curl · Advanced · reps
   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 bac