Partner Hip-Hinge Nordic Curl | Friends

Quick Intro

Partner Hip-Hinge Nordic Curl is an easier way into the Nordic curl, a hamstring exercise known for being very hard. The working partner kneels on a padded surface with the hips pushed slightly back. The anchoring partner holds their ankles firmly to the floor. The working partner leans forward slowly, keeping that small bend at the hips, catches themselves with the hands at the bottom and presses back up. The pair trade places after the agreed number of slow reps.

The strict exercise is covered at Nordic Hamstring Curl, and the partner version with a straight body is Partner Nordic Hamstring Curl. This guide covers the hinged version: what the hinge changes and why the anchor’s job does not get any lighter.

What You’ll Need

A thick mat, folded towel or cushion under the knees.
Space in front for the working partner to fall forward onto their hands.

How It Works

The working partner kneels on the padding with the knees about hip-width apart and the lower legs flat behind them.
The anchoring partner kneels or squats behind and holds both ankles firmly to the floor, hands pressing down over the backs of the ankles or lower calves.
The working partner pushes the hips back a little, so there is a small bend at the hips, and holds the arms in front of the chest, ready to catch.
They lean forward slowly, letting the knees straighten under control and keeping that small hip bend.
When they can no longer slow the fall, they catch themselves with both hands, lowering into a push-up position.
They push off the floor with the hands just enough to get back up and pull with the hamstrings to return to kneeling.
After the agreed number, the two swap.

For the Anchoring Partner

As firm as the strict version. The hinge makes the exercise easier for the working partner. It does not make the anchor’s job any easier. If the ankles lift, the working partner can tip forward without control.

Body weight over the hands. Lean your weight down through your arms onto the ankles. Many anchors kneel close behind with straight arms.

Hold until they are back. Keep holding through the catch and the return to kneeling, until the working partner says they are finished.

How to anchor safely for any partner exercise is covered in Stretching, Resisting and Anchoring a Partner.

What the Hinge Changes

In the strict Nordic curl, the body stays in a straight line from knees to head, so the hamstrings have to control the whole weight of the upper body on a long lever. With the hips pushed back slightly, that lever is shorter, and the hamstrings have less to control. The working partner can stay in control for longer before catching with the hands. That makes this a sensible first step for anyone new to the Nordic curl.

How Many

Start with 3 to 5 slow reps and swap. Two or three sets each is plenty. The hamstrings are often sore for a day or two after the first sessions, so start low.

Moving On

When five slow reps feel controlled all the way to the hands, reduce the hip bend a little. Over weeks, the body becomes straighter until it is the strict Partner Nordic Hamstring Curl.

Staying Safe

Padding under the knees is required. The whole weight sits on the knees.
A firm anchor throughout, with the same fall risk as the strict version.
Catch with soft elbows. Let the arms bend as the hands land, like the bottom of a push-up.
Stop for sharp pain at the back of the thigh.

Common Mistakes

Dropping fast. The aim is to lower slowly. A quick fall misses the whole exercise.
Too much hip bend. A big bend turns it into a bow. Keep it small.
Light anchor. Ankles lifting is the most likely way to tip over.
Too many reps too soon. A handful of slow reps is enough to start.

Fitting It Into a Session

Put it early in a session, after a warm-up, when the hamstrings are fresh. Avoid hard sprinting right after the first sessions, while the hamstrings may still be sore.

Partner Nordic Hamstring Curl is the strict version with a straight body.
Partner-Held Back Extension uses a firm ankle anchor for the back of the body through a hip hinge.
Glute Bridge works the glutes and hamstrings with no partner.

FAQ

How far should I lean?

As far as you can control the lean. When the fall speeds up, catch with your hands.

My knees hurt. What should I change?

Add more padding. If the knees still hurt with good padding, stop and leave this one out.

Is this good for hamstring injuries?

Exercises like this are often used in hamstring injury prevention. Anyone recovering from an injury should follow their physiotherapist’s advice.