How to perform Bodyweight Nordic Curl with proper form

Starting Position

1. Knees: Kneel on a pad with your knees about hip-width apart.
2. Ankles: Anchor your ankles securely under a fixed object or have a partner hold them.
3. Body: Extend your hips so your torso, thighs, and shoulders form a straight line, glutes squeezed and core braced.

Movement

1. Lowering Phase:

   • Keeping your hips extended, lower your torso forward toward the floor as slowly as you can.
   • Resist the descent with your hamstrings, aiming for a 3-5 second lower.
   • Do not let your hips fold or hinge back.

2. Raising Phase:

   • Catch yourself with your hands as you near the floor.
   • Pull yourself back up by contracting your hamstrings, using a light push from your hands only as needed.

Key Points

• Keep a straight line from knees to shoulders - do not bend at the hips.
• Control the lowering phase; the eccentric is where the work happens.
• Use your hands to assist the return until you can pull back up on your own.