Negative One-Leg Nordic Curl

Technique

How to perform Negative One-Leg Nordic Curl

Adjust the glute-ham developer so your working knee rests on the pad with its ankle secured under the roller and your other leg lifted off the pad behind you.
Begin upright with your torso in line with the working knee, hips extended, arms crossed over your chest, and core braced.
Inhale and slowly extend the knee of the working leg, lowering your torso toward the floor in a controlled 3–5-second negative while keeping your hips locked and body rigid.
Descend until you can no longer control the motion or your torso nears parallel to the ground, maintaining tension in the hamstring of the working leg.
Place your hands on the floor or push off the foot platform to return to the upright start position without using the hamstring to lift.
Repeat for the prescribed number of negative repetitions, then switch legs and perform the same sequence on the opposite side.

Recommended external demonstration