Strength exercise

Nordic Hamstring Curl (Partner Assisted)

How to do it

Kneel on a padded surface while a partner kneels behind you and pins your ankles firmly to the floor.
Keep your hips extended with your shoulders, hips, and knees aligned before you begin.
Brace your core and lower your torso toward the floor as slowly as your hamstrings allow.
Have your partner hold steady pressure and call out timing cues to help you control the final inches of the descent.
Catch yourself on your hands once control fades, then push firmly back up to kneeling.
Communicate with your partner about pace and pressure, exhaling as you drive back to the start.

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