Nordic Hamstring Curl

Step 1

On a lat-pulldown machine, kneel on the seat facing away from the weight stack. Firmly hook your feet under the horizontal pads ensuring that they are firmly pressed against your ankles. Ensure that your body is in a straight line from your head to your knees. This is your starting position.

Step 2

Inhale. Exhale. Keeping your body as straight as possible from head to knee, slowly lower your torso down toward the seat, using your hamstrings to control the movement by pressing your ankles up against the pads. With your elbows bent, use your hands to catch you at the bottom of the movement.

Step 3

Inhale. Using your hands, press your torso away from the seat to return to the starting position. Once again, keeping your body as straight as possible from head to knee. Repeat for the specified number of repetitions.

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Upper Legs
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