Upper legs
Nordic Hamstring Curl
Kneeling with your ankles anchored, you lower yourself forward, braking with your hamstrings: one of the toughest and most useful exercises for them.
Also known as: Nordic curl, Nordics
- Level
- Advanced
- Equipment
- Glute Ham Developer
- Type
- Isolation
How to do it
- Kneel on a soft surface with your ankles held by a partner or anchored under something.
- Keep your body straight from knees to head, hands in front of your chest.
- Lower yourself forward as slowly as you can, braking with your hamstrings.
- When you can't hold it any longer, catch yourself on your hands and push back up.
Form cues
- Don't bend at the hips; lower like a plank.
- The slow lowering is the exercise.
- Use your hands to help yourself back up at first.
Common mistakes
- Bending at the hips to shorten the lever: you lose the effect.
- Dropping fast: control as much of the range as you can.
- Doing too much volume early: it causes severe soreness. Start with few sets.
Sets and reps
2-3 sets of 3-6 reps, once or twice a week. Build up the volume gradually.
FAQ
What is the Nordic curl good for?
It strengthens your hamstrings as they brake. Several studies link it to fewer hamstring injuries in athletes.
What if I can't control the lowering?
Use a band tied high and around your chest for help, or only lower through the range you can control.
Can I do it at home?
Yes, by hooking your heels under a sofa or heavy piece of furniture.
What muscles do the Nordic curl work?
They mainly work the hamstrings, with help from the calves and the glutes.
Train with Nuvana
Add the Nordic curl to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
