A floor-based Nordic-style hamstring curl where the ankles are anchored at floor level and the hands push off the ground to assist, requiring no bench or machine.
하체맨몸Knee flexion
시작
끝
주동근
햄스트링
협응근
둔근비복근코어
장비
맨몸
패턴
Knee flexion
준비 자세
01Kneel on a folded mat with the ankles wedged under a low, immovable anchor at floor level.
02Align knees, hips, and shoulders in one straight line.
03Squeeze the glutes to hold the hips extended.
04Hold the hands in front of the chest, ready to catch.
수행
01Lean forward slowly from the knees, resisting with the hamstrings the whole way down.
02Land softly on the hands in a push-up catch position.
03Press off the floor lightly to unload the hardest part of the ascent.
04Curl back to vertical with the hamstrings doing the majority of the work.
체크포인트
-Straight line from knees to shoulders in every phase.
-Descent stays under hamstring control for the full range.
-The floor push is minimal and decreases across sessions.
-Knees stay padded and stacked under the hips at the start.
흔한 실수
-Sitting the hips back to shorten the lever.
-Dropping fast into the catch instead of lowering under control.
-Turning the ascent into a full push-up.
-Using an anchor that lifts or shifts mid-rep.
프로그래밍 노트
-Use 3 to 4 sets of 3 to 6 controlled reps, 1 to 2 times per week.
-Progress by pushing off with fingertips only, then one hand, before removing the assist.
-A great hamstring option for home training with just a mat and a heavy anchor.
