Razor Curl

Muscles worked

Setup

1. Kneel on a soft mat with your ankles securely anchored by a partner or a heavy, stable piece of equipment.
2. Start with your torso upright, hips fully extended, and knees bent at 90 degrees.
3. Cross your arms over your chest or hold them slightly in front of you for balance.
4. Engage your core and glutes to create a rigid pillar from your head to your knees.

How to do it

1. Inhale and brace your core, then hinge forward at the hips while simultaneously leaning your torso forward from the knees.
2. Lower your body under control until your torso is nearly parallel to the floor, maintaining a 3-second eccentric tempo.
3. Exhale and drive your heels into the anchor, pulling yourself back to the starting position by forcefully contracting the hamstrings.
4. Return to the fully upright position and reset your breath before the next repetition.

Form checklist

• Keep your core braced to prevent the lower back from arching during the descent.
• Ensure your hips stay slightly hinged rather than completely locked out to maintain hamstring tension.
• Keep your neck neutral and your gaze fixed slightly forward on the floor.
• Avoid using your hands to push off the floor unless performing an assisted variation.

Pro tips

• Think about 'pulling' the floor toward you with your heels to maximize hamstring recruitment and mind-muscle connection.
• Maintain a 'hollow body' core position to protect the spine and increase the difficulty of the movement.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase the resistance.
• Extend the eccentric (lowering) phase to 5-6 seconds to maximize time under tension.

Frequently asked

What muscles does the razor curl work?

The razor curl primarily targets the glutes and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the razor curl?

The razor curl requires no equipment — just your body weight.

Is the razor curl good for beginners?

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

Related exercises

• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back Leg Lift JackBeginner · abs, glutes, hamstrings, and obliques