Nordic Curl (Floor Glute-Ham Raise)

Technique

How to perform Nordic Curl (Floor Glute-Ham Raise)

1. Choose and test a secure ankle setup before starting: have a partner firmly hold your ankles, or brace them beneath a heavily loaded barbell that cannot roll or lift.
2. Place padding under your knees if desired.
3. Kneel with your hips extended so your torso and thighs form one straight line.
4. Brace your core and squeeze your glutes.
5. Keeping your hips extended, slowly lower your body by opening the knee angle.
6. Reach your hands toward the floor to catch yourself as needed.
7. Use a light push from your hands to assist the return, then pull with your hamstrings to come back to the upright kneeling position.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Nordic Curl (Floor Glute-Ham Raise)

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.