> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Nordic curl
> Advanced · Dynamic · Bilateral. Strength
Also known as: Glute-ham raise.
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Joseph R. |
| **Video length** | 29 s |
## Technique
1. Kneel on a soft surface with your feet secured by a partner or under a sturdy object.
2. Keeping your body straight from knees to shoulders, slowly lean forward by hinging at the knees.
3. Lower your torso towards the ground, controlling the movement with your hamstrings.
4. Once your body is close to the ground, push yourself back up to the starting position.
## Form tips
* Maintain a straight line from knees to shoulders throughout the movement.
* Control the descent using your hamstrings, resisting the pull of gravity.
* Avoid arching your back during the exercise.
**Risks**
* Perform this exercise on a padded surface to prevent discomfort on your knees.
## Muscles
* Semitendinosus
* Semimembranosus
* Biceps femoris (short)
* Biceps femoris (long)
## Equipment
## Appears in
## Regressions
Intermediate
Intermediate
Intermediate
Intermediate
Beginner
Novice
Beginner
Beginner
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/nordic-curl-e0ee). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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