What's going on everybody? I should be back to you guys who are interested in growing your quads and hamstrings, but not in the simple way that you think. As you all know, don't forget to hit that like button and subscribe to the channel. I hope the channel will leave a comment down below for other exercises you would like to see or explain. And yeah, let's go. The Nordic hamstring curl develops all the muscles of the hamstring and for a lot of us, especially athletes, the hamstring is very crucial in our performance and a lot of us tend to tear it because of the, it's weak. We think that it's strong doing maybe possibly hamstring curls or leg press or squats. Well, if you want to test your true strength, try the Nordic hamstring curl machines. Not machines, but try the Nordic hamstring curls. All right, so the setup we're going to use for this is a bench and a weight belt. As you see, I have a hard bringers weight belt and pretty much sliding my feet through it gives me a lot of support that I need to hold myself and do this exercise correctly. But speaking of correctly, I'm doing it incorrectly right now. My butt's back. I'm doing this weird range of motion. I'm not effectively doing this exercise to hit my hamstrings properly. What you want to do is bring your hips forward. See my butt's back. We don't want that. We want our hips a little bit forward. You don't have to be fully erect, but forward just like you see right now. What that's going to do is help you develop the hamstrings fully all the way down to your calves. You'll feel it in your calves as well. We're going to focus on five sets of five reps and we're going to do this three times a week people. Three times a week. I guarantee you will see a difference in your strength. If you're a sprinter, your speed as well. As we have the Nordic hamstring curls, we also have the reverse Nordic curls, which is for the quads. This is something very special because I know you've heard of the Nordic hamstring curl, but I know for sure you're not doing the reverse Nordic curls. As you do before, as you do behind, you must do in the front. I don't know what that saying came from, but I just made it up maybe. If you heard it somewhere, you didn't. As you can see, a simple workout or exercise, excuse me, to do anywhere. You're pretty much in the kneel position, hips forward, just like we had the Nordic hamstring curls. We want those hips forward. We want full exaggeration of that quad extension and quad flexion. As you see, the full eccentric phase is pretty much falling back, getting that huge stretch in the quads and erectus femoris and also contracting the quads to get yourself back up. I'm going to step up and use about 25 pound medicine ball. This really helped me sink into those quads and also helped me give a little bit more strength work as we're doing the concentric phase of this exercise. This is something that you can easily do the eccentric and concentric versus the Nordic hamstring curls, which is pretty hard to do the concentric. It's already hard to do the eccentric, which is the main focus, but the concentric of the Nordic hamstring curls is pretty brutal. So definitely try this exercise out, five sets, five reps once again, just like the Nordic hamstring curls. I say it do both of them three times a week. If you like this video, definitely give it a thumbs up. I hope you guys appreciated it. I'll get better at doing this, the voiceover stuff and whatever. I know my voice kind of sounds all sometimes. I guess it's like my girlfriend's sleeping and I try to be quiet and not too loud when I'm talking or whatever. So it just kind of, yeah, I kind of sound weird when I'm talking. It's not like that in person, but more maybe it is. I don't know. I've never approached a girl. But anyways, thank you guys for watching the video. Don't forget to hit that like button. Let's get this video up to 1,500 likes. And yeah, I will explain more exercises, not only for body builders or athletes, but just for everybody. And yeah, get you guys later.