Nordic Hamstring Curl: 123 Variation

In this video, you will learn how to do a 123 variation of the Nordic hamstring curl exercise by Dr. Brian Damhoff.

1. Start in a kneeling position with your ankles secured
2. Go forward in a slow and controlled manner as far as you and come back to the original starting position without falling for the first two
3. On the third one, go forward until you fall
4. Repeat the 123 cycle

In the starting position, you can lean forward slightly into hip flexion. But if you do, you need to maintain that same hip angle. If you don’t have a partner to secure your ankles, you can get creative and use a couch or a barbell or any other alternative to secure them although you’ll find that it does work best with a partner to hold the legs.