One-Leg Nordic Curl

Recommended external demonstration

Watch One-Leg Nordic Curl

The STRONGEST LEGS in all CALISTHENICS!!

Technique

How to perform One-Leg Nordic Curl

1. Adjust the glute-ham developer so the working knee is supported near the front of the pad and that ankle is securely restrained, without supporting the hips or most of the thigh.
2. Lift the non-working leg off the pad behind you and begin upright with the working hip extended and arms crossed over your chest.
3. Keep your trunk and working thigh aligned as you slowly straighten the working knee and lower forward.
4. Continue toward horizontal only while retaining the fixed hip and controlled knee motion.
5. Bend the working knee to bring the body back upright without pushing with your hands or hinging at the hips.
6. Finish the planned repetitions, then reset the apparatus and switch legs.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.