Lower body · Hamstrings
Nordic hamstring curl
How to do the Nordic hamstring curl: position, controlled lowering, beginner progressions and why athletes use it to prevent hamstring strains.
| Focus | Hamstrings · calves, glutes |
| Movement | Knee flexion |
| Equipment | Bodyweight |
| Suggested sets | 3 × 6 |
| Estimated time | ≈ 6 min |
| Joints loaded |
The Nordic curl is done kneeling with your ankles anchored, lowering your body forward as slowly as possible using only your hamstrings to brake. It is one of the most demanding exercises for the back of the thigh and one of the most studied for preventing hamstring strains in running and jumping sports.
Muscles worked
The hamstrings work eccentrically (lengthening under tension) to brake the fall. The calves and glutes help keep the hips extended.
How to do it
- Kneel on a mat with your ankles locked under a sturdy support or held by a partner.
- Body straight from knees to head, hips extended and glutes squeezed.
- Lean forward as slowly as possible, braking with your hamstrings.
- When you can no longer brake, put your hands down and catch yourself as in a push-up.
- Push off with your hands to return to the top, using as much help as you need.
Common mistakes
- Bending at the hips to shorten the lever. Your body should stay straight.
- Falling fast without braking: you lose all the stimulus.
- Doing too many reps at first: it causes a lot of soreness the next day.
Progression
- Partial range: lower only a few degrees and come back.
- Band-assisted, with a band anchored to a rack and wrapped around your chest.
- Full negatives using your hands to come back up.
- Full reps with no help (advanced).
Start with 2 or 3 sets of 3 to 5 reps, once or twice a week.
Precautions
It loads the knee (where you kneel) and the ankle (anchored). Use a thick mat under your knees. If you have had a recent strain, check with your physical therapist before starting.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Leg curl (seated or lying) · Knee flexion
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.