Nordic Hamstring Curl
A bodyweight eccentric hamstring exercise where you lower yourself forward from a kneeling position. Very demanding and widely used in athletic training.
Muscle activation
- Hamstrings80%
- Glutes15%
- Calves5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Kneel on a pad with your ankles anchored under a bench, machine pad or by a partner.
2. Mid-rep
Resist the fall with your hamstrings for as long as possible.
3. End of the movement
Catch yourself with your hands in a push-up position.
4. Common mistake
Bending at the hips to shorten the lever
Ways to do it
Hamstring curl on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Kneel on a pad with your ankles anchored under a bench, machine pad or by a partner.
- 2Keep your body straight from knees to head, hips extended.
- 3Hold your hands in front of your chest, ready to catch yourself.
Execution
- 1Slowly lean forward from the knees, keeping the hips straight.
- 2Resist the fall with your hamstrings for as long as possible.
- 3Catch yourself with your hands in a push-up position.
- 4Push lightly off the floor and curl back up to the start.
Breathing
Breathe in at the top, breathe out slowly as you lower.
Tempo
4-0-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Hamstrings
Secondary
Glutes, Calves
Key form cues
- Hips stay straight
- Fall slowly
- Hands ready
- Squeeze glutes
Common mistakes
Bending at the hips to shorten the lever
Squeeze the glutes and keep a straight line from knees to head.
Dropping quickly after the first few degrees
Use a band for assistance or reduce range until you can control the lowering.
Doing too many reps too soon
Start with 1–2 low-volume sets per week and build gradually.
Range of motion
From upright kneeling to as far forward as you can control, ideally to the floor.
Variations
Easier
Band-assisted Nordic curl
Harder
Nordic curl with a pause halfway down
At home
Nordic curl with feet under a sofa (secure)
Machine / cable
Nordic bench or glute-ham raise