Eccentric Nordics

Instructions

1. Kneel on a padded surface with your knees about hip-width apart.

2. Anchor your feet securely under a sturdy object or have someone hold your ankles down.

3. Keep your body tall with your hips extended so your shoulders, hips, and knees stay in one straight line.

4. Cross your arms over your chest or keep your hands ready in front of you to catch yourself.

5. Brace your core and squeeze your glutes lightly.

6. Slowly lean your whole body forward from the knees.

7. Keep your hips extended as you lower, and control the descent as much as possible with your hamstrings.

8. Lower until you can no longer control it.

9. Place your hands on the floor to catch yourself at the bottom.

10. Use your hands to help push yourself back up while your hamstrings assist you in returning to the starting position.

11. Reset tall at the top before starting the next rep.

Common Compensations

• Do not bend at the hips as you lower.

• Do not let your low back arch excessively.

• Do not drop too quickly without controlling the descent.

• Do not let your head jut forward.

• Do not rely only on your arms to come back up.

• Do not let your knees slide or lose contact with the pad.

Extra Info

• You should feel this mostly in the hamstrings.

• You may also feel your glutes and core working to keep your body in a straight line.

• The lowering phase is the main focus of this exercise.

• It is normal for the upward phase to require hand assistance.

• You should not feel sharp pain in the knees, low back, or hamstrings.