The Nordic Hamstring Curl is a hamstring strengthening exercise that is vital to an athlete’s rehabilitation or offseason strengthening program. Hamstring strains are among some of the most common injuries in sports. Unfortunately, many times we do not have access to a partner to stabilize our ankles, which can prevent one from doing this exercise. In the video below I will show you how you can use standard equipment in most gyms to perform the Nordic Curl without needing a partner.
Place your ankles underneath the bench. Put your arms across your chest and keep your back straight. Slowly lower yourself as far as you can go down and then catch yourself at the bottom to help assist you coming back up. To progress this exercise try to come back up without the assistance of your arms.