Nordic Curl Negative

Technique

How to perform Nordic Curl Negative

1. Find a secure flat surface to kneel on and lock your feet in place.
2. Begin upright with your hips extended, torso in a straight line from shoulders to knees, and arms crossed over your chest.
3. Inhale and brace your core, then slowly extend your knees to lower your torso toward the floor in a controlled 3–5 second descent, keeping your hips locked and body rigid.
4. Lower until you can no longer control the motion or your torso nears parallel to the ground, maintaining tension in your hamstrings.
5. Place your hands on the ground to return to the upright start position without using your hamstrings to lift.
6. Repeat the slow lowering phase for the prescribed negative repetitions.

GymDaze demonstration

Watch Nordic Curl Negative

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.