Nordic Curl (Floor Glute-Ham Raise)

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Watch Nordic Curl (Floor Glute-Ham Raise)

Nordic Curl

Technique

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

1. Kneel with both ankles restrained by a partner or beneath the documented heavily loaded barbell setup; confirm that the support cannot roll or lift before loading it.
2. Use knee padding if desired and begin tall, keeping the hips extended in a straight line from knees through shoulders.
3. Lower forward under control by gradually straightening the knees while keeping that body line, rather than sitting back or bending at the hips.
4. From the lowest position you can control, bend the knees to pull the body back to tall kneeling without a hand push.
5. Keep the hands available to catch the floor if needed; treat that as an assisted reset rather than a completed unassisted return.
6. Re-establish the straight hip position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.