A Nordic-style hamstring curl with the ankles anchored under the frame or pad of a cable pull-up station, using the machine as a sturdy anchor for eccentric hamstring work.
LegsBodyweightKnee flexion
Start
End
Primary
Hamstrings
Secondary
GlutesGastrocnemiusCore
Equipment
Bodyweight
Pattern
Knee flexion
Setup
01Kneel on a pad facing away from the machine base.
02Hook both ankles under the frame crossbar or a padded attachment near the floor.
03Confirm the anchor point is rigid and the ankles are secure.
04Set a straight line from knees to head with glutes squeezed.
Execution
01Lower the torso forward as slowly as the hamstrings allow.
02Keep the hips extended so the body pivots only at the knees.
03Catch the descent with the hands and give a light push-off.
04Curl back up with the hamstrings to the tall kneeling position.
Checkpoints
-The body stays rigid from knees to shoulders.
-The anchor does not shift or lift during the rep.
-The eccentric is controlled through the full range.
-The pull back up starts from the hamstrings, not an arm press alone.
Common mistakes
-Piking at the hips to make the descent easier.
-Anchoring under a loose attachment that slips mid-rep.
-Dropping the last half of the descent.
-Kneeling directly on the frame without padding.
Programming notes
-Use 3 sets of 3 to 6 controlled reps, prioritizing the slow eccentric.
-Reduce hand assistance over weeks as eccentric control improves.
-Rotate with GHD raises or bench-anchored versions depending on available equipment.
