90 Hip Nordic Curl

Technique

How to perform 90 Hip Nordic Curl

1. Adjust the glute-ham developer so your knees rest on the pads and your ankles are secured under the foot rollers.
2. Start upright with your hips flexed about 90 degrees, torso horizontal, arms crossed over your chest, and core engaged.
3. Keep your hips locked in that 90° position as you inhale and slowly extend your knees, lowering your torso toward the floor in a controlled motion.
4. Continue descending until your torso is nearly vertical or as far as you can maintain control without changing the hip angle.
5. Exhale as you contract your hamstrings to flex your knees, pulling your torso back to the upright starting position while keeping your hips fixed.
6. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch 90 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.