The Nordic Hamstring Curl almost exclusively targets your hamstrings, with some additional benefits being felt in the glute as well.

Lie on your front engaging your core and driving your hips towards the floor to create a stable base. Hold onto a dumbell safely between both feet, so it doesn't fall out onto you. Then bring your heel in towards your bum, keeping your hips pressing down into the bench or floor.

Try to minimise movement through the rest of your body and squeeze powerfully into the hamstrings and extend the legs slowly on each rep.

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