Quick Answer
Nordic Hamstring Curl is a advanced strength exercise that targets your hamstrings. It uses only your bodyweight. Kneel on a folded towel or mat with your feet hooked under something that will not move: the edge of a sofa or bed, a heavy low table, or a partner's hands.
Video Tutorial
How to Perform the Nordic Hamstring Curl
- 1
Kneel on a folded towel or mat with your feet hooked under something that will not move: the edge of a sofa or bed, a heavy low table, or a partner's hands.
- 2
Set your feet about a fist's width from the anchor so your ankles, not your toes, take the load.
- 3
Squeeze your glutes and brace your core so your body stays straight from head to knees. Do not pike at the hips.
- 4
Lower your torso toward the floor as slowly as you can by straightening only at the knees, resisting with your hamstrings.
- 5
When you can no longer control the descent, catch yourself with your hands and lower the rest of the way.
- 6
Push back to the start using your hands as little as possible, letting your hamstrings pull you up.
- 7
Start with negatives only. Add the pull back up once you can lower under control for five seconds.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Nordic Hamstring Curl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Negative Nordic Curl
Hamstrings • Resistance Bands
Assisted Nordic Hamstring Curl
Hamstrings • Bench
Band-Assisted Nordic Hamstring Curl
Hamstrings • Resistance Bands
Back Extension
Hamstrings, Lower Back • Hyperextension Bench
Single-Leg Hamstring Curl Slide
Hamstrings • Other
Hamstring Floor Slide
Hamstrings • Other
Frequently Asked Questions
What muscles does the Nordic Hamstring Curl work?
The Nordic Hamstring Curl primarily works your hamstrings. Secondary muscles include the glutes and calves.
What equipment do I need for the Nordic Hamstring Curl?
The Nordic Hamstring Curl needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Nordic Hamstring Curl suitable for beginners?
The Nordic Hamstring Curl is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Nordic Hamstring Curl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Nordic Hamstring Curl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.