Lying DB Leg Curl or Nordic Negatives
How-To Guide & Brutal Variations
You only need to pick ONE of these two exercises — not both.
Lying DB Leg Curl = constant tension, easier on joints, perfect for beginners.
Nordic Negatives = the hardest hamstring movement on earth, pure eccentric strength.
| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Lying DB Leg Curl | 4 | 10–15 | Glute/Ham Raise on floor (slide heels) | Very light DB or slow negatives | Heavy DB + band + 4-sec eccentric |
| Nordic Negatives | 3–4 | 5–10 slow | Band-assisted or partner hold | Partial range (30–45°) | Full range + weighted vest |
Lying DB Leg Curl – Primary Instructions
- Lie face down on bench. Trap dumbbell between feet — squeeze hard.
- Keep hips glued to bench — no arching.
- Curl weight to glutes, flex feet hard.
- Squeeze hamstrings 1–2 sec at top.
- Lower slowly — 3–4 sec eccentric.
- 4 sets of 10–15 reps.
If too hard right now: Use a 5–15 lb dumbbell or do bodyweight glute/ham raises on the floor with socks/towels.
Spartan Mode: Heavy dumbbell + resistance band around ankles + 4-sec eccentric.
Nordic Hamstring Negatives – Primary Instructions
- Kneel on pad, ankles locked under couch or partner.
- Keep hips extended — straight line knees to shoulders.
- Lower forward as slowly as possible (5–10 sec).
- Catch with hands when you fail.
- Push back up with arms or explode with hamstrings if strong enough.
- 3–4 sets of 5–10 perfect negatives.
If full Nordic is impossible right now (99 % of people): Use a band behind your back or only lower 30–45°. Still brutal.
Spartan Mode: Full range with 10–25 lb plate or weighted vest on chest.
Pro Tip: Need a cheap anchor for Nordics? This Nordic strap is $29 and bulletproof.
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