This is how you build big hamstrings at home. No equipment needed. Just kneel on a pillow and hook your feet under a piece of heavy furniture. Put additional weight on it if necessary. Building up to a proper Nordic curl without any arm assistance will take a long time, so I recommend the following progression: At first, use your full palms to push yourself off the floor. Once that becomes easy, push with just your fingertips. Then, start subtracting fingers one by one. The fewer fingers you use, the less your arms will be able to help. I'm currently down to using just my thumbs, and feel I'm getting close to getting my first unassisted Nordic curl. For fast progress, do four sets of ten reps every other day. Use your arms only as much as you need to help you complete the movement. The last reps should be hard and slow ("grinders"). Final note: You can also do this exercise by having a training partner hold your ankles down or sit on your heels, but I don't recommend this, as that makes you dependent on another person for your training, and that will mess with your consistency.

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