Glute-Ham Developer Nordic Curl

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Watch Glute-Ham Developer Nordic Curl

Technique

How to perform Glute-Ham Developer Nordic Curl

1. Adjust the glute-ham developer so the support is close to your knees rather than broadly under your thighs or hips, and secure your feet and ankles in its restraint.
2. Begin upright with the hips fully extended and the torso aligned with the thighs.
3. Keep that straight hip and trunk position as you slowly let the knees extend and the body lower forward.
4. Continue toward nearly straight knees only while you can keep control and reverse the movement without assistance.
5. Flex the knees to draw the body back to upright without hinging at the hips or pushing with the hands.
6. Repeat with the same support position and straight-body alignment.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.