Procaryote
Knee · Strengthening

Weighted Nordic Hamstring Exercise

Weighted Nordic hamstring exercise, 3 sets, 6 repetitions, slow descent, weight held on the chest

Illustration of the Weighted Nordic Hamstring Exercise exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 6

Description: Kneel with ankles secured to the ground, hold a weight against your chest. Slowly lean forward controlling the descent with your hamstrings, then return to the starting position.

Tips: Keep your back straight and engage your abdominal muscles to protect your spine. Control the descent to maximize eccentric work.

Progression: Gradually increase the weight or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Weights, Ankle support
Starting position
Kneeling with ankles secured, weight held on the chest
Clinical goal
Hamstring strengthening to protect the knee
Also known as
eccentric hamstring curl, hamstring strengthening with load

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.