Strength Training · Bodybuilding · Calisthenics
Nordic Hamstring Curl
The Nordic hamstring curl trains your hamstrings by lowering your body forward from a kneeling position with your ankles secured, then pulling yourself upright.
- Advanced
- Isolation
- Moderate injury risk
- Rest 2 min
How to do it
- Kneel on the padded section of the Nordic bench.
- Secure both ankles beneath the restraints.
- Position yourself upright with your shoulders, hips, and knees in a straight line.
- Hold your hands in front of your chest, ready to contact the landing surface.
- Lower your body forward slowly by straightening your knees.
- Catch your weight with your hands before your chest reaches the surface.
- Push lightly through your hands to help start the return if needed.
- Bend your knees to pull your body back to the upright kneeling position.
Form cues
- Squeeze your glutes.
- Press your ankles into the restraints.
- Exhale as you pull back.
Common mistakes
- Folding at the hipsKeep your stomach tight so your torso and thighs move together rather than bowing forward.
- Dropping through the lowering phaseUse an assisted version or a shorter range that you can control throughout.
- Turning the return into a push-upUse only enough hand assistance to let your hamstrings finish the return.
Safety
The demanding lowering phase can strain your hamstrings if you exceed your strength or continue through fatigue. An unsecured restraint or missed hand catch can cause a forward fall.
- Check that the bench is stable and the ankle restraints cannot slip before each set.
- Keep a clear landing surface within easy hand reach; use a raised padded surface if necessary.
- Start with low volume because unfamiliar lowering work can cause substantial soreness.
- End the set when you can no longer control the descent.
Choose an assisted version if you cannot control the lowering phase, and seek professional advice first if you have a recent hamstring injury or persistent knee pain.
Muscles worked
Primary muscles
Equipment
- Nordic Curl Bench
Sets and reps
- Sets
- 2–3
- Target
- 3–6 reps
- Rest
- 2 min
Count each controlled lowering and return as one rep, using assistance as needed.