90 Hip Nordic Curl

GymDaze demonstration

Watch 90 Hip Nordic Curl

Technique

How to perform 90 Hip Nordic Curl

1. Set the GHD with supported knees and securely restrained ankles.
2. Begin with thighs near upright and bend about 90 degrees at the hips so the torso is approximately horizontal.
3. Keep that hip angle and your trunk shape fixed while extending the knees to lower the body.
4. Stop before the hip angle changes or the body meets the floor or apparatus.
5. Bend the knees to bring the thighs back toward upright while retaining the folded torso.
6. Repeat without turning the movement into a hip hinge.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.