Nordic curl, partial range
Posterior chain · Building · in reps
Why it helps your running
Hamstrings that brake without tearing: the entry-level version of the most protective move out there.
- You'll need
- nothing: just your bodyweight
- Tempo
- 5 s down, 1 s up
How to do it
- Kneel with your ankles wedged under something heavy or held down, body straight from knees to shoulders.
- Lower yourself forward over 5 seconds, as far as you can control, then catch yourself with your hands and push back up.
- Keep your hips open: your body stays a plank.
- Stop the descent as soon as you lose control: that's your range for the day.
Common mistakes
- Hips bending and butt sliding back: your hamstrings stop working.
- Dropping down too fast and catching yourself on your hands.
CautionTough on the hamstrings: keep the reps low at first, expect soreness the first few weeks, and never do it within 48 hours of a fast run or a race.
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.