Strength exercise

Nordic Hamstring Curl

How to do it

Kneel on a padded surface with your ankles secured firmly under a fixed anchor or held at the heels.
Keep your hips extended and your body in a straight line from knees to shoulders before you begin.
Brace your core and slowly lower your torso toward the floor, resisting with your hamstrings for as long as you can.
Keep your hips pressed forward throughout the descent rather than folding at the waist.
Catch yourself with your hands as control runs out, then push back up to the starting kneeling position.
Inhale during the lowering phase and exhale as you press back up, avoiding a sudden drop partway down.

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises