In this video, you will learn how to do a Nordic hamstring curl variation by Dr. Brian Damhoff.
1. Start in a kneeling position with your ankles secured
2. Go forward in a controlled manner until you can’t
3. Then return to the starting position
You will work this mini range and as you go, you can test yourself by going a little further. If you go too far, the worst case scenario is you will fall forward and have to catch yourself or you may find that the hamstring will cramp up on you if you test it a little too far so be careful.
In the starting position, you can lean forward slightly into hip flexion. But if you do, you need to maintain that same hip angle and make sure that the hips lead the motion and not the upper body.
If you don’t have a partner to secure your ankles, you can get creative and use a couch, barbell or any other alternative to secure them.