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Exercise handout — move better, feel better.
Nordic Hamstring Curl (Assisted)
Eccentric hamstring strengthening. Kneel and slowly lower your body forward using hamstrings.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- bed or couch
No equipment? Try: Partner, Couch to anchor feet, Nordic curl device
Dosage
3
Sets
5
Reps / Time
120 sec
Rest
4-6 sec lowering
Tempo
Step-by-Step Guide
Set up
- Kneel on a pad, ankles secured under something sturdy (couch, partner, etc.)
- Body upright, hands ready in front
- Keep hips extended (don't sit back)
Step 1 of 4
Slowly lower your body forward
Step 2 of 4
Control the descent with your hamstrings
Step 3 of 4
When you can't control anymore, catch with hands
Step 4 of 4
Push yourself back up with hands and repeat
Breathing
- Inhale at top
- Exhale as you lower
Form Cues
- Go as slow as possible - that's the work
- Keep hips extended throughout
- Don't bend at hips/pike
- Feel it in back of thighs
Common Mistakes to Avoid
- Bending at hips (pike position)
- Falling instead of lowering with control
- Not going slow enough
- Starting too advanced
Safety Information
High hamstring load. Not for acute hamstring strains. Progress slowly.
Progressions
Slower descent, more depth, less hand push-up
Regressions
Use resistance band for assistance, limit depth
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.