One-Leg Nordic Curl

Technique

How to perform One-Leg Nordic Curl

1. Adjust the glute-ham developer so your working knee rests on the pad with its ankle locked under the roller and your non-working leg lifted off the pad behind you.
2. Begin upright with your torso in line with your working knee, hips fully extended, arms crossed over your chest, and core braced.
3. Inhale as you slowly extend the knee of your working leg, lowering your torso toward the floor while keeping your body rigid and hips locked.
4. Descend until your torso is nearly horizontal or as low as you can control without losing tension.
5. Exhale as you contract your hamstring to flex your working knee, pulling your torso back up to the upright starting position under control.
6. Repeat for the prescribed repetitions, then switch legs and perform the movement on the opposite side.

Recommended external demonstration

Watch One-Leg Nordic Curl

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.