Nordic Hamstring Curl

Muscles worked

Setup

1. Kneel on a soft mat or pad with your torso upright and your ankles securely anchored under a heavy object, wall-mounted rail, or held by a partner.
2. Position your knees hip-width apart and ensure your feet are flexed or flat against the anchor point for maximum leverage.
3. Engage your glutes and core to create a rigid, straight line from your knees through your hips to your shoulders.

How to do it

1. Inhale and slowly lower your torso toward the floor by extending your knees, maintaining a perfectly straight posture from knee to head.
2. Control the descent for as long as possible (aim for 3-5 seconds) using only your hamstrings to resist gravity.
3. Exhale and use your hands to catch yourself in a controlled push-up position as your hamstrings reach their limit.
4. Push off the floor slightly with your hands to assist your hamstrings in pulling your torso back to the starting vertical position.

Form checklist

• Keep hips fully extended; do not allow your glutes to drift backward or 'break' the line.
• Maintain a neutral spine and braced core to prevent lower back arching.
• Focus on a slow, controlled eccentric (lowering) phase rather than just falling.
• Ensure your ankles are completely immobilized to allow the hamstrings to produce maximum force.

Pro tips

• Squeeze your glutes as hard as possible throughout the entire range of motion to keep the hips locked, which maximizes tension on the hamstring tendons.
• Imagine trying to pull the floor toward your knees using your heels to increase mind-muscle connection during the descent.

Make it harder

• Increase the eccentric duration to 8+ seconds before catching yourself with your hands.
• Perform the concentric (upward) phase with minimal hand assistance, relying entirely on hamstring strength to return to vertical.

Frequently asked

What muscles does the nordic hamstring curl work?

The nordic hamstring curl primarily targets the hamstrings, and also works the abs, glutes, obliques, and quadriceps as secondary muscles.

What equipment do you need for the nordic hamstring curl?

The nordic hamstring curl requires no equipment — just your body weight.

Is the nordic hamstring curl good for beginners?

The nordic hamstring curl is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Hamstring Curl Sky PunchIntermediate · glutes and hamstrings
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps