1 / 6Nordic Hamstring Curl
Kneeling with your ankles held down, you lower your body forward as slowly as you can using the hamstrings. It is one of the best exercises for strong, injury-resistant hamstrings.
LegsGlutes
- Level
- Advanced
- Equipment
- Bodyweight
- Main muscle
- Legs
- Also works
- Glutes
- Beginner sets
- 3 × 3–6
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Kneel with your ankles held down by a partner or a pad.
- 2Keep your body straight from knees to head.
- 3Lean forward slowly, resisting with your hamstrings.
- 4Catch yourself with your hands and push back up.
Common mistakes
- Bending at the hips instead of keeping a straight line
- Dropping down fast without control
- Doing too many reps too soon
Tips
- Anchor your ankles under a pad or have a partner hold them
- Keep a straight line from knees to head and lower slowly
- Catch yourself with your hands and push back up to start
Questions
Why is the Nordic curl so hard?
Your hamstrings hold your whole upper body as you lower. Even strong people start with a few reps.
How often should I do it?
Start with 2 sets of 3 to 5 reps once or twice a week; the hamstrings are often sore at first.
More Legs exercises
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