Nordic curl negative

The lowering half of the Nordic curl: lean forward as slowly as you can and catch yourself with your hands, building eccentric hamstring strength.

How to do it

1. 01Kneel on a pad with your ankles hooked under a heavy sofa or a low bar, or held by a partner, knees hip-width apart.
2. 02Squeeze your glutes and abs and extend your hips so your body forms a straight line from knees to head, hands in front of your chest.
3. 03Lean forward as slowly as you possibly can, braking with your hamstrings and keeping your hips straight all the way down.
4. 04When you can no longer hold, catch yourself with your hands in a push-up position and lower your chest gently.
5. 05Push off the floor to return to tall kneeling, using your hands as much as you need, then start the next rep.

Common mistakes

• Bending at the hips as you lean — squeeze your glutes to keep your hips extended.
• Giving up too early — brake for as long as you can; the slower the descent, the more your hamstrings work.
• Doing too much in the first sessions — Nordics often cause a lot of soreness for a few days; start with a few reps and build up.

In the Nordic curl progression

1. 1Band-assisted Nordic curl
2. 2Nordic curl negative
3. 3Nordic curl

Standard to move on: 3 sets × 5, two sessions in a row.