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Legs
Nordic Hamstring Curl
A knee-flexion exercise placing high eccentric demand on the hamstrings with secured ankles and assistance as needed.
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Target
Legs
Category
Lower body · Isolation
Difficulty
Advanced
Sets
3
Reps
4-8
Execution
How to perform
1. Kneel on a pad and secure your ankles using equipment designed for Nordic curls.
2. Keep your hips extended and brace your trunk so your knees, hips and shoulders stay aligned.
3. Lower forward slowly from the knees only as far as you can control; use a band or your hands for assistance.
4. Catch yourself safely with your hands and use assistance to return without bending sharply at the hips.
Suggested rest: 120 seconds between sets.
Technique
Key form tips
- 1Kneel on a pad and secure your ankles using equipment designed for Nordic curls
- 2Keep your hips extended and brace your trunk so your knees, hips and shoulders stay aligned
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.