Nordic Hamstring Curl
Muscles worked
Instructions
- 1You can use a partner for this exercise or brace your feet under something stable.
- 2Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
- 3Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
- 4Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.
About Nordic Hamstring Curl
The Nordic hamstring curl is a very demanding bodyweight exercise for the hamstrings. Kneeling, ankles anchored by a partner, a bar or a support, you lower yourself slowly forward while resisting as hard as possible with the back of the thighs, then push off with your hands if needed to come back up. This intense eccentric work is renowned for strengthening the hamstrings and preventing injuries, very common in running and sprinting athletes. It is a hard exercise: at first you will only control a small part of the descent. Catch yourself with your hands and gradually gain range over the weeks.
check_circleBenefits
- check_circleBuilds major eccentric strength in the hamstrings
- check_circleWell known for reducing the risk of hamstring strains
- check_circleRequires no equipment beyond an ankle anchor
lightbulbExecution tips
- lightbulbHave a partner or a fixed support hold your ankles
- lightbulbLower as slowly as possible, resisting the whole way
- lightbulbKeep the hips extended and aligned with the torso
- lightbulbCatch yourself with your hands when control is lost
warningCommon mistakes
- warningBending at the hips to shorten the lever and cheat
- warningDropping suddenly instead of braking the descent
- warningStarting without warming up the hamstrings
- warningNeglecting the hand-assisted push back up
helpFrequently asked questions
Is the Nordic curl too hard for beginners?expand_more
Yes, it's an intermediate exercise. Start with a short range and assist with your hands, then gradually increase how far you lower.
How do I anchor my ankles without a partner?expand_more
Wedge your heels under a loaded barbell, a heavy bench, or a purpose-made strap to hold your ankles securely in place.
How often should I do the Nordic curl?expand_more
Once or twice a week is enough, with few reps (3 to 6) given its eccentric intensity. Soreness can be strong at first: introduce it gradually and let the hamstrings recover well between sessions.
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