Weighted Nordic Curl

Kneel with your ankles anchored firmly behind you and your torso upright, holding a dumbbell against your chest with both hands. Keeping your hips extended and your body in a straight line from knees to head, lower yourself forward as slowly as you can, resisting the fall with your hamstrings for as long as possible before catching yourself with your hands. The weight against your chest adds load right where this exercise is already demanding — the first part of the descent. Press back up to kneeling, using your hands on the floor for help if you need it. Keeping your hips locked straight throughout is what keeps the tension on your hamstrings instead of letting your lower back or glutes take over.