Exercise library
Nordic Hamstring Curl
The Nordic curl is an advanced bodyweight exercise that loads the hamstrings eccentrically, building strength and resilience against injury.
BodyweightLegsAdvanced
- Equipment
- Bodyweight
- Focus
- Legs
- Level
- Advanced
- Suggested sets
- 3 sets of 4–8 reps.
- Muscles worked
- HamstringsGlutesCalves
How to do it
- 1Kneel on a pad with your ankles anchored under a secure pad or held by a partner.
- 2Keep your hips extended so your body forms a straight line from knees to head.
- 3Brace your core and squeeze your glutes throughout.
- 4Lower your torso toward the floor as slowly as you can, resisting with the hamstrings.
- 5Catch yourself with your hands, then push off and use the hamstrings to return to the top.
Tips & tricks
- Control the descent as far as you can before catching yourself.
- Keep your hips fully extended — do not bend at the waist.
- Use your hands to assist on the way up until you build strength.
Common mistakes
- Breaking at the hips instead of keeping a straight line.
- Dropping quickly instead of resisting the descent.
- Anchoring the ankles insecurely so the feet lift.
