How to perform Band Nordic Curl with proper form

Starting Position

1. Band: Anchor a resistance band high behind you, at a wall bar, rack or door anchor, and hold the other end at your chest or behind your head.
2. Knees: Kneel on a pad with your knees about hip-width apart.
3. Ankles: Anchor your ankles under something sturdy, about a fist's distance above the ankle bone.
4. Body: Extend your hips so your torso and thighs form a straight line, glutes squeezed and core braced.

Movement

1. Lowering Phase:

   • Keeping your hips extended, lower your torso toward the floor as slowly as you can.
   • Let the band take part of the load, but keep the hamstrings working the whole way down.
   • Do not let your hips fold or hinge back.

2. Raising Phase:

   • For negatives, catch yourself with your hands at the bottom and push back up to the start.
   • For full reps, pull yourself back up with your hamstrings, using the band for help.

Key Points

• Start with negatives: lower slowly, then push back up with your hands.
• Move to full reps once 3 sets of 8 slow negatives feel solid.
• Use a lighter band as you get stronger, until you can do Nordic Curls without one.
• Keep a straight line from knees to head. Piking at the hips takes the work off the hamstrings.