Nordic Hamstring Curl

Positioning:
1. Begin by kneeling on a soft surface, such as a mat or padded floor. Place your knees close together and keep your feet anchored behind you. You can tuck your feet under something sturdy, like a bench or a wall, to secure them in place.
2. Your body should be upright with your torso straight and your hands clasped in front of your chest or resting on your thighs.

Movement:
1. Slowly lean your upper body forward, keeping your hips extended. Lower yourself in a controlled manner, using your hamstrings to resist the movement.
2. Go down as far as you can while maintaining control. You may feel a stretch in your hamstrings.
3. Once you reach your limit, pause for a moment.
4. Push through your heels to return to the starting position. Engage your hamstrings as you lift your body back up, controlling the movement as you rise.
5. Repeat for 6-12 repetitions, depending on your fitness level.

Tips:
- Focus on maintaining good form throughout the exercise; avoid using momentum.
- If you're a beginner, you can use your hands to assist in lifting yourself back up or perform partial range of motion until you build strength.
- Ensure you are warmed up before starting to reduce the risk of injury.