Exercise library · Legs

Nordic Hamstring Curl

Isolation exercise targeting the hamstrings with a stability ball. Curl the heels toward the glutes, squeeze the hamstrings, then lower slowly.

Muscles worked

• Hamstrings (primary)

Equipment

Bodyweight

How to do it

1. Begin on the floor laying on your back with your feet on top of the ball.
2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5. After a brief pause, return to the starting position.

Sets and reps to start with

3 sets of 6 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.

Similar exercises

• Romanian Deadlift
• Seated Leg Curl
• Lying Leg Curl
• Standing Leg Curl
• Back Squat
• Leg Press

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