Nordic Hamstring Curl
A bodyweight exercise where you kneel with ankles anchored and lower your torso towards the floor under control. It builds eccentric hamstring strength and is widely used in athletic training.
Primary muscles
- Hamstrings
Secondary muscles
- Calves (Gastrocnemius)
- Glutes (Gluteus Maximus)
- Sets
- 2–4
- Reps
- 3–6
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel on a pad with your ankles held down by a partner or secured under a sturdy anchor, body upright from knees to head.
Brace your trunk and squeeze your glutes so your body forms a straight line from knees to head.
Slowly lean forward, resisting with your hamstrings for as long as possible.
When you can no longer control it, catch yourself with your hands in a push-up position.
Push lightly off the floor and curl back up with your hamstrings to the start.
Breathing: Inhale before lowering, breathe out slowly as you descend, and exhale as you return.
Coaching tips
Straight line knees to head
Fight gravity all the way
Don't bend at the hips
Common mistakes
Bending at the hips to shorten the lever
Dropping quickly instead of lowering slowly
Anchor not secure
Safety notes
Build up gradually with low volume; this places a very high load on the hamstrings.
Use a cushion under the knees and a secure ankle anchor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.