Bench Nordic Hamstring Curl

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The bench Nordic hamstring curl is a workout that primarily engages the Hamstrings.

The bench provides stability and support, allowing for controlled and targeted hamstring strengthening.

Position yourself face-down on a bench, with your ankles secured under the footpads.
Place your hands on your chest or cross them over your chest.
Engage your core muscles and slowly lower your upper body towards the floor, keeping your back straight.
As you descend, allow your body to lean forward at the hips, maintaining control throughout the movement.
Once you can no longer control the descent, use your hamstrings to push against the footpads and return to the starting position.

Start by adjusting the bench to a comfortable height, ensuring your knees are resting at the edge.
Position your feet firmly on the ground, hip-width apart, and keep your core engaged throughout the exercise.
As you lower your upper body towards the bench, focus on using your hamstrings to control the movement.
Keep your back straight and avoid rounding your shoulders to maintain proper form and prevent strain.
Engage your hamstrings by squeezing them tightly as you raise your upper body back to the starting position.
Remember to breathe evenly throughout the exercise, inhaling as you lower down and exhaling as you come back up.
To challenge yourself, gradually increase the number of repetitions and aim for a slow and controlled movement.