Nordic Curl (Assisted)

The hardest hamstring exercise on earth — and the best insurance against hamstring pulls.

Preparación

1. Kneel on a pad, ankles anchored (partner, bar, or couch).
2. Body straight from knees to head, glutes tight.

Cómo Hacerlo

1. Lower your whole body forward as SLOWLY as possible.
2. Fight every degree with the hamstrings.
3. Catch yourself with hands, push back lightly, repeat.

Respiración

Exhale slowly through the lowering.

Errores Comunes

• Breaking at the hips — the line from knee to head stays straight.
• Dropping fast after halfway — the slow part IS the exercise.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.