Mid-Range Nordic Hold: how to do it right

In short: On your knees, ankles anchored, lower halfway and hold there, body aligned.

How to do it, step by step

1. 1On your knees.
2. 2Ankles anchored.
3. 3Lower halfway and hold there.
4. 4Body aligned.

The mistake to avoid

Don't break forward at the hips: your body stays straight from knees to shoulders.

Muscles worked

Main:

Hamstrings

Supporting:

Glutes

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Seated Leg Curl ›
• Nordic Curl ›
• Glute-Ham Raise ›
• Straight-Leg Bounds ›
• Single-Leg Bounds ›