Nordic Hamstring Curl

How to do the Nordic Hamstring Curl

1. Kneel on a pad with your ankles secured under a stable anchor point or held by a partner.
2. Position your body in a straight line from knees to head with your hands ready at your sides.
3. Slowly lower your torso forward by extending at the knees while keeping your hips extended and core braced.
4. Control the descent as long as possible using your hamstrings to resist gravity.
5. Catch yourself with your hands when you can no longer control the movement and push back to the starting position.

Form tips

• Keep your hips fully extended throughout the movement to ensure the hamstrings do the work rather than your glutes.
• Focus on the eccentric lowering phase and control the descent for at least three seconds rather than dropping quickly.
• Start with a limited range of motion and progress gradually as your hamstrings adapt to the intense eccentric load.

Common mistakes

• Hinging at the hips instead of keeping them extended: this shifts tension away from the hamstrings to the glutes and lower back.
• Dropping too quickly without controlling the eccentric phase: this reduces the training stimulus and increases injury risk.
• Attempting full range of motion before building adequate strength: this leads to uncontrolled drops and poor form that limits effectiveness.

Sets and reps

For strength and hypertrophy, perform 3 to 5 sets of 3 to 8 reps, adjusting range of motion and assistance as needed to maintain control throughout each repetition.

Frequently asked questions

How do I make Nordic hamstring curls easier when starting out?

Use your hands to assist the lowering phase by pushing against the ground or an incline bench positioned in front of you. You can also reduce the range of motion by only lowering partway down until you build sufficient strength.

Why do my hamstrings cramp during Nordic curls?

Cramping occurs because the hamstrings are under intense eccentric load in a lengthened position, especially if they are not conditioned for this type of stress. Reduce the range of motion, ensure proper warm-up, and progress gradually to allow your hamstrings to adapt.

Can I do Nordic hamstring curls without a partner or equipment?

You can anchor your ankles under a heavy couch, barbell in a rack set at low height, or any stable low object that will not move. A resistance band looped around your torso and attached behind you can also provide assistance if you train alone.

More leg exercises

• Calf RaiseLegs · Bodyweight
• Pistol SquatLegs · Bodyweight
• Sissy SquatLegs · Bodyweight
• Walking LungeLegs · Bodyweight
• Wall SitLegs · Bodyweight
• Belt Squat (Machine)Legs · Machine