Smart Workout Diary

Nordic Hamstring Curl

The Nordic hamstring curl is a bodyweight knee-flexion exercise performed by slowly lowering the torso forward while the ankles are secured. It strongly targets the hamstrings through an eccentric contraction and also involves the glutes, helping develop posterior-thigh strength and control.

Demonstration

Nordic Hamstring Curl — demonstration 1
Nordic Hamstring Curl — demonstration 2

Instructions

  1. Set up securely: Kneel on a padded surface and firmly anchor both ankles under a stable support or with a partner holding them down.
  2. Align your body: Keep your knees about hip-width apart, brace your abdomen, squeeze your glutes, and form a straight line from knees through hips to head.
  3. Lower under control: Slowly lean forward by resisting with your hamstrings. Keep the hips extended and avoid bending at the waist.
  4. Use your hands if needed: When you can no longer control the descent, place your hands on the floor to absorb the remaining range safely.
  5. Return and repeat: Push lightly with the hands as needed to return to the start, then reset your straight-body position before the next repetition.
Muscle Group
Hamstrings
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Isolation
Equipment
Body Only
Difficulty
Expert

Technique tips

  1. Prioritize the lowering phase: A slow, controlled descent is more important than returning without hand assistance.
  2. Keep hips forward: Do not let the hips drift backward or fold at the waist, which reduces hamstring loading.
  3. Progress gradually: Use a shorter controlled range and hand assistance until you can maintain tension through more of the descent.
Exercise library