Nordic Hamstring Curl
Knee flexion, bodyweight, hamstrings
The Nordic hamstring curl lowers the body forward from kneeling as slowly as you can while the ankles are held down. It trains the hamstrings hard as they lengthen, with the glutes holding the hips straight. It is one of the hardest hamstring moves and is built up with short, slow lowerings.
Setting up
- Kneel on a pad with the ankles held down by a partner, a bar or a strap.
- Hold the body straight from the knees to the head, arms crossed on the chest or ready in front.
How to do a Nordic hamstring curl
- Squeeze the glutes and keep the hips straight.
- Lean forward from the knees as slowly as you can.
- Lower as far as you can control, resisting with the hamstrings.
- Catch yourself with the hands when you can hold no longer.
- Push off lightly with the hands and pull back up to kneeling.
Breathing. Breathe out slowly as you lower and breathe in at the bottom.
Muscles worked
- Mainly
- Hamstrings
- Also
- Glutes and calves
Common mistakes
- Bending at the hips to make it easier. Then the hamstrings get a shorter lever, so keep the hips straight and the glutes tight.
- Dropping fast once it gets hard. The slow lowering is the whole point, so control every inch you can.
- Pushing back up with the arms only. The hamstrings can help on the way up too, so pull with them as the hands push.
Easier and harder
- Easier
- Sliding Leg Curl, Lying Leg Curl Machine
- Harder
- Glute-Ham Raise
Guide
Guide
Guide
Guide
Guide
Guide
Guide
Guide