How to Do the Nordic Hamstring Curl
The Nordic hamstring curl has you kneel and lower your torso forward under control, loading your hamstrings through a hard eccentric. It is a demanding bodyweight move for athletes and lifters who want stronger, more resilient hamstrings.
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Muscles worked
Primary
- Hamstrings
Secondary
- Glutes
How to do the Nordic Hamstring Curl
- 1
Kneel on a pad with your ankles secured under a bar, partner or heavy object.
- 2
Cross your arms or hold them in front of your chest.
- 3
Brace your glutes and keep your body in a straight line from knees to head.
- 4
Lower your torso forward as slowly as you can, resisting with your hamstrings.
- 5
Catch yourself with your hands when you can no longer hold.
- 6
Push off the floor to return to the start.
- 7
Repeat for your target reps.
Form cues to remember
- Hips stay extended
- Lower as slowly as possible
- Squeeze your glutes
- Catch yourself with your hands
Nordic Hamstring Curl video tutorial
Common mistakes
Bending at the hips
Keep your body in one straight line from knees to head.
Dropping quickly
Take at least 3–5 seconds to lower.
Not securing your ankles
Anchor your ankles firmly.
Doing too many reps too soon
Start with a few reps and build gradually.
Sets and reps
| Strength | 3 sets of 3–6 slow reps, 2 minutes rest |
|---|---|
| Muscle growth | 3 sets of 5–8 reps with a slow lowering and push-assist |
| Endurance | Use an assisted band version for 2–3 sets of 8–10 |
The movement is hard on your hamstrings and can leave you very sore. Start with few reps and low volume, and stop if you feel sharp pain.
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Nordic Hamstring Curl FAQ
What does the Nordic hamstring curl work?
It works your hamstrings, especially in the lengthened position, with your glutes and calves helping. It is mostly an eccentric exercise.
Why are Nordics so hard?
Your hamstrings have to resist gravity at a long lever. Most people can only control the first part of the lowering.
How do I make Nordics easier?
Use a band for assistance, shorten the range, or push off the floor to return. Build reps gradually.
