Negative One-Leg Nordic Curl

Recommended external demonstration

Watch Negative One-Leg Nordic Curl

Single Leg Nordic Curl

Technique

How to perform Negative One-Leg Nordic Curl

1. Adjust a glute-ham developer so the working knee is supported near the front of the pad and its ankle is restrained; use a setup with front handles reachable during the descent.
2. Begin tall with the hips extended and the other leg unloaded, keeping a straight line from the working knee through the hips to the shoulders.
3. Lower forward by gradually straightening the working knee over about three to five seconds, without folding at the hips.
4. Keep the hands ready to take the front handles and end the unsupported descent before losing control; do not reach for the floor below the machine.
5. Take weight through the front handles, bend the hips and knee as needed, and use the supported reset to return upright rather than attempting an unassisted single-leg pull-up.
6. Re-establish the straight hip position for each negative, then change legs after the planned repetitions.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.