Nordic curl
Posterior chain · Advanced · in reps
Why it helps your running
Strong hamstrings under stretch: less risk of a strain on surges and fast downhills.
- You'll need
- nothing: just your bodyweight
- Tempo
- 5 s down, 1 s up
How to do it
- Kneel with your ankles locked down, lower yourself to the floor over 5 seconds, keeping your body straight.
- Your hands only catch you at the very last moment.
- Come back up by pulling with your hamstrings, or push off with your hands if you can't manage it yet.
- Keep your hips open from start to finish.
Common mistakes
- Hips bend halfway down.
- You rush the way back up instead of controlling the descent.
CautionOnly if you can already hold the short range without shaking. Few reps, never the day before a fast session or a race. Sharp pain behind the thigh: stop right away.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.