Nordic Curl

How to do it

1. Kneel on a pad with your ankles held down firmly - a partner, a loaded bar, or under a sofa edge.
2. Keep your body in a straight line from knees to shoulders, glutes squeezed.
3. Lower yourself forward as slowly as you can, resisting the whole way.
4. Catch yourself with your hands when you can no longer hold, then push back up.
5. Almost nobody can do a full rep at first - the slow lowering is the whole exercise.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Other ways to train this

• Seated Leg Curl Machines
• Lying Leg Curl Machines
• Ball Leg Curl Exercise ballIntermediate
• Sliding Leg Curl BodyweightIntermediate

Photos and form cues from free-exercise-db, released into the public domain.