Setup & Positioning
- Kneel on a padded surface with your ankles secured under a sturdy anchor (a partner holding your ankles, a loaded barbell, or a specialized Nordic bench).
- Knees should be hip-width apart, torso upright, and core braced.
- Cross arms over your chest or keep hands ready in front of you for safety.
Key point: “The goal is to control the lowering phase as much as possible—your hamstrings are doing the work.”
Execution
- From the upright position, slowly lean forward from the knees, keeping your body straight from head to knees.
- Use your hamstrings to resist the pull of gravity as long as you can.
- When you can no longer control the descent, catch yourself with your hands, then push lightly off the ground to return to the start.
- Repeat for the desired number of reps, focusing on controlled lowering.
Where You Should Feel It
- Hamstrings (primary, especially eccentrically)
- Glutes and core stabilizing
Where You Shouldn’t Feel It
- Lower back strain from breaking at the hips
- Knee pain from poor padding or incorrect angle
- Neck strain from craning the head forward
Breathing
"Inhale as you lean forward, exhale as you return to upright."
Common Mistakes to Avoid
- Bending at the hips – Keep your body in a straight line.
- Dropping too quickly – Fight gravity as long as possible.
- Not using enough padding – Protect your knees.
- Relying entirely on the push-off – Let hamstrings do the work.
