Hamstrings exercise

GHD Nordic Curl

Knee flexion focused on the hamstrings.

How to do the GHD Nordic Curl

4 steps, in the order you do them.

Kneel with your ankles secured and align your knees, hips and shoulders.
Lean forward slowly, resisting the fall with your hamstrings without bending at the hips.
Put your hands out if needed to cushion the descent.
Return to the starting position using your hands or by bending your knees.

What goes wrong most often when you do the GHD Nordic Curl, and how to fix it.

Your knees sit at the edge of the pad and slide as you lower.
Adjust the distance so your knees rest on the pad and your ankles are locked between the rollers.
You push your hips back to brake instead of using your hamstrings.
Keep your hips extended and your glutes squeezed. Your whole body lowers as one plank.
You push with your toes against the platform instead of pulling with your heels.
Press your heels up into the rollers so your hamstrings do the pulling.