45 Hip Nordic Curl

Technique

How to perform 45 Hip Nordic Curl

1. Adjust the hyperextension bench so the ankle pads securely trap your heels with your knees resting on the hip pad.
2. Kneel on the hip pad and hook both heels under the ankle pads, keeping your torso upright and arms crossed over your chest.
3. Engage your core and glutes, maintaining a straight line from knees through shoulders.
4. Inhale as you slowly lower your torso forward by extending your knees, controlling the descent until your body is nearly horizontal.
5. Exhale as you contract your hamstrings to pull your torso back up, returning to the upright kneeling position without using momentum.
6. Repeat for the prescribed repetitions.

Recommended external demonstration

Watch 45 Hip Nordic Curl

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.