Partner Nordic Hamstring Lowers
A step-by-step partner progression of the Nordic hamstring exercise: one partner anchors the ankles while the other leans forward very slowly, braking with the back of the thighs. Students build the eccentric strength that helps prevent running and sprinting injuries.
How to play
- Pairs share one folded mat for the knees. Warm-up (3 min): 10 glute bridges and 10 single-leg bridges per side, taking turns.
- Setup (2 min): A kneels with the body straight from knees to head and arms crossed on the chest; B kneels behind and pins A's ankles to the floor with straight arms.
- Partial lower (3 min): A leans forward without bending at the hips to about a 45-degree angle, holds 2 seconds, and comes back. 2 sets of 4 each.
- Full lower (4 min): A lowers as slowly as possible on a 4-count, and when they can no longer brake, catches themselves in a push-up position and pushes back up. 2 sets of 3 each.
- Control test (2 min): B counts out loud how many seconds A takes to lower, and they record the best time.
- Wrap-up (1 min): gentle hamstring stretch on the floor.
Rules
- Hips stay extended: the body lowers like a plank.
- The anchor never pulls back; they just pin the ankles with their body weight.
- Safety: hands ready in front of the chest to catch the floor and a mat under the knees.
Variations
Easier
Partial lowers only, to 30 or 45 degrees, with a band or towel tied to the wall bars as a backup.
Standard
Partial and full lowers with a push-up catch, 2 sets of 3.
Harder
A 5-second lower with a 2-second pause halfway down.
Adaptations
- Limited mobility: seated hamstring work, dragging the heel along the floor toward the chair against the partner's hand resistance.
- Shyness: let students choose a familiar partner of similar size so they feel secure.
- Lower strength: stay with partial lowers and increase the angle a little each week.
Learning goals
- Perform an eccentric hamstring exercise with safe technique.
- Understand why eccentric strength protects against running injuries.
- Work responsibly as an anchor for a partner.
Equipment for a class of 25
- mats: 13
Teacher tip
Pair students by similar body weight; a much lighter partner can't anchor the ankles well.
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