How to do the Nordic Hamstring Curl
- Kneel with a partner holding your ankles, hands forward for balance, and hips extended.
- Slowly lower your body forward as one unit, keeping your hips extended.
- Control the descent with your hamstrings, catch yourself with your hands, and push gently back up.
Full technique — 7 steps
- Kneel on a pad with a partner holding your ankles down and knees about hip width apart.
- Cross your arms or keep your hands ready in front to catch yourself near the floor.
- Set your hips extended and hold a straight line from knees through shoulders.
- Lower your body forward as one unit, resisting the descent with your hamstrings.
- Keep lowering until you must catch yourself with your hands or can no longer control it.
- Use your hands lightly on the floor if needed, then assist yourself back to the start.
- Return to the tall kneeling position with hips extended before beginning the next rep.
Common mistakes
- Bending at the hips
- Free-falling through the bottom
- Loose or shifting ankle anchor
- Pushing hard off the floor
- Starting with hips flexed
Form cues
- Move only at knees
- Keep hips fully extended
- Fight the way down
- Use hands as needed
Quick answers
What muscles does the Nordic Hamstring Curl work?
Primary: Hamstrings 10/10. Also works: Glutes 5/10.
When should I do the Nordic Hamstring Curl in a workout?
Accessory. Goes after the main lifts. ≈ 10 min with rest.
How many sets and reps of the Nordic Hamstring Curl?
Strength: 4–5 sets of 3–5 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 5–8 reps, rest 1 min 30 s, 2–3 reps in reserve.
