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Knee · Strengthening

Nordic hamstring with abdominal bracing

Nordic hamstring with abdominal bracing, 3 sets, 6 repetitions, controlled eccentric phase

Illustration of the Nordic hamstring with abdominal bracing exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 6

Description: Kneel with ankles secured to the ground, then slowly lean forward controlling the descent with your hamstrings, while maintaining a firm abdominal contraction to stabilize the trunk. Use your arms to catch yourself slightly if necessary, then return to the starting position.

Tips: Keep your back straight and your abdomen engaged throughout the movement to protect your spine and maximize effectiveness. Control the eccentric phase, meaning the slow descent.

Progression: Gradually increase the number of repetitions or reduce arm assistance as your strength improves.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Partner or support for ankles
Starting position
Kneeling with ankles fixed to the ground
Clinical goal
Strengthen the hamstrings and stabilize the trunk to protect the knee
Also known as
Nordic hamstring curl, Nordic exercise with core stabilization, eccentric hamstring strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.