Kneeling Nordic hamstring curl (bench-assisted)

Hamstrings

• Target muscles: hamstrings, glutes, calves
• Equipment: bodyweight
• Level: intermediate

How to do it

1. Kneel in the machine with your shins secured under the rollers, a bench placed in front of you.
2. Extend your torso and thighs into one straight line, core braced, back neutral.
3. Slowly lower your straight body forward, bending only at your knees.
4. At the bottom, softly catch your weight on the bench with your hands, without letting your lower back sag.
5. Push off with your hands and use your hamstrings to pull your body back to vertical.
6. Repeat for the desired number of reps.

Swap it for

• Kneeling Reverse Leg Curl (Shins Under Pad)
• Kneeling machine leg curl

Harder

• Kneeling Reverse Leg Curl (Shins Under Pad)
• Hamstring and Glute Extension Machine

Easier

• standing single leg curl
• lever lying leg curl