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Nordic Hamstring Curl (Eccentric)

Primary target: Biceps Femoris (股二头肌)

Exercise Details

Equipment
Bodyweight + partner/anchor
Sets & Reps
3 sets × 5-8 reps · rest 2 min
How to do it
Kneeling with the ankles fixed; fall forward from head to knees in one straight line as slowly as possible (hamstrings brake the fall); catch with the hands and reset.
Common mistakes
Bending at the waist, free-falling down, greedy reps with broken form

Muscles Worked

Biceps FemorisSemimembranosus

Other Exercises for the Same Muscle

Romanian Deadlift · Leg Curl · Good Morning · Stiff-Leg Deadlift

See the Biceps Femoris in the 3D anatomy tool →