Nordic Curl Exercise Tutorial

The Nordic Hamstring Curl almost exclusively targets your hamstrings, with some additional benefits being felt in the glute as well.
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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.
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Try to minimise movement through the rest of your body and squeeze powerfully into the hamstrings and extend the legs slowly on each rep.