Kneeling with the feet anchored, you lower your torso forward under control, working the hamstrings in the lengthening phase, and then use the hands to push back up. It is one of the best exercises for hamstring strength and injury prevention.
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How effective is this exercise for you?
3
Sets
8
Reps
Bodyweight
Equipment
8.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
➕
Secondary
Glutes
📋 How To Perform Nordic Hamstring Curl
1
Kneel on a padded surface, ankles secured firmly (partner or anchor).
2
Keep your body in a straight line from knees to head.
3
Lower your torso forward slowly, resisting with your hamstrings as long as possible.
4
Catch yourself with your hands if needed, then push back up.
5
This is very advanced — start with a small range and build up control.
💡 Benefits of Nordic Hamstring Curl
Builds eccentric hamstring strength, which research links to a lower risk of hamstring strains in runners and field-sport athletes. It also strengthens the knee flexors and the muscles around the back of the thigh.
📈 Sets, Reps & Programming
Do 2 to 3 sets of 3 to 8 reps with a slow lowering phase of up to five seconds. Anchor the feet under a pad or have a partner hold them.
⚠️ Common Mistakes to Avoid
Bending at the hips instead of keeping the body in a straight line
Dropping quickly with no control
Not using the hands to catch yourself at the bottom
✅ Pro Tips
Keep the body in a straight line from the knees to the shoulders and lower as slowly as possible
Use your hands to catch the fall and push back up
🛡️ Safety Notes
Extremely demanding on the hamstrings. Start with a few slow reps and avoid it if you have a recent hamstring strain, and expect soreness for the first few sessions.
🔁 Progressions & Regressions
Make it harderno hand assistance on the way up.
Make it easierband-assisted or partial range Nordics.
