Partner-Assisted Nordic Hamstring

Description

Kneel with your torso straight while your partner firmly pins your ankles to the floor. Then slowly lean your trunk forward, resisting for as long as possible with the backs of your thighs, with your head, trunk, hips, and thighs forming a single straight line, then let yourself go down with control before pushing off with your hands to come back. The movement happens only at the knees: do not bend your hips and do not tip your head back. Start slowly, then speed up the descent as you master the movement.

Settings

Equipment

No Equipment

Positions

Kneeling

Muscle groups

Knee flexorsHip extensors

Difficulty

Difficult

Movement

FlexionExtension

Contraction mode

Eccentric