45 Hip Nordic Curl

Recommended external demonstration

Watch 45 Hip Nordic Curl

DB - 45* back extension -Nordic hamstring curl -

Technique

How to perform 45 Hip Nordic Curl

1. Use the existing hyperextension-bench setup with your ankles securely restrained and your knees supported where they can pivot.
2. Start with the thighs near upright, then bend forward at the hips about 45 degrees.
3. Keep that hip bend and your trunk shape fixed as you slowly straighten the knees to lower the body.
4. Descend only as far as you can reverse the movement without changing the hip angle.
5. Bend the knees to pull the body back to the starting thigh position.
6. Repeat while retaining the same 45-degree hip bend rather than straightening at the hips.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.