Also known as: kneeling hamstring curl, partner hamstring curl, anchored hamstring hinge, pole-assisted hip hinge, hamstring lowers

What is Nordic hip hinge?

The Nordic hip hinge is a kneeling hamstring-focused hip hinge that eccentrically loads the hamstrings and engages the glutes. It’s a hard-level exercise requiring anchored feet or a partner and strong core control to perform controlled lowering and returning without lumbar flexion.

How to Do Nordic hip hinge

  1. Anchor feet: Kneel on a padded surface with feet secured under a pole, bar, or held by a partner; keep hips stacked over knees and torso tall.
  2. Brace core: Tighten your core and glutes, maintain a neutral spine and avoid lumbar rounding before initiating the hip hinge to protect the lower back.
  3. Hinge slowly: Hinge at the hips and lower your torso forward in a straight line, using hamstrings to control descent; go only as far as you maintain control.
  4. Use hands lightly: If you reach end range, lightly catch the ground with your hands for support, then use hamstrings and glutes to initiate the return—no bouncing.
  5. Return controlled: Drive the return by contracting hamstrings and glutes, pulling your torso back upright with steady tension; reset and breathe between repetitions.

Muscle Groups

Hamstring, Glutes

Description

Kneel on a soft surface with your feet anchored under something stable or held by a partner. Keep your body in a straight line from head to knees, engage your core, and slowly hinge at the hips, lowering your torso forward while maintaining a straight back. Go as far as your strength and control allow, then return to the upright position by engaging your hamstrings and glutes. Focus on controlled movement and avoid bending at the waist.
Movement Group: Legs
Equipment: Pole Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Nordic hip hinge?

The Nordic hip hinge builds eccentric hamstring strength, improves glute activation, and enhances posterior chain control. It transfers to sprinting and deadlift strength and helps reduce hamstring injury risk when performed with good form.

What common mistakes should I avoid when doing the Nordic hip hinge?

Avoid bending at the waist, allowing lumbar flexion, and using momentum. Not securing the feet or rushing the descent increases injury risk. Keep a neutral spine, slow eccentric control, and active hamstring engagement throughout.

How can I progress or regress the Nordic hip hinge?

Regress with assisted negatives using hands or shorter range of motion, or perform eccentric-only lowers. Progress by increasing range, reducing hand assistance, adding tempo control, or using slow eccentrics and added reps for load.