Nordic Hamstring Curl tutorial
The Nordic hamstring curl is a bodyweight exercise where you kneel, anchor your feet and lower your body forward under control. It loads the hamstrings very strongly in the eccentric phase and is well known for helping prevent hamstring injuries. Due to its high intensity, it suits advanced trainees.
How to perform
- Kneel on a soft mat and have a partner hold your ankles or lock your feet under a sturdy anchor.
- Keep your body straight from knees to head and squeeze your glutes.
- Hold your hands ready in front of your chest.
- Lower your body forward as slowly as possible, resisting with your hamstrings.
- When you can no longer resist, catch yourself with your hands on the floor.
- Give a small push with your hands and pull with your hamstrings to return to the start.
Breathing: Exhale slowly as you lower and inhale as you return to the top.
Key tips
- Focus on the lowering phase; the slower, the better.
- Keep your hips extended and don't bend at the waist.
- Keep reps and sets low, as this exercise causes significant soreness.
Common mistakes
- Bending at the hips to shorten the lever
- Falling forward quickly without resisting
- Unsecured ankles letting the feet lift off
Safety: People with a history of hamstring injury or knee pain should start with a short range or band assistance, or build up with glute bridges and machine leg curls.
HamstringsPrimary muscle
Body weightEquipment
ProfessionalLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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