Nordic Hamstring Curl
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The Nordic hamstring curl kneels with your ankles anchored and your body upright, then lowers your torso forward as slowly as you can while your hips stay extended in one line. It isolates the hamstrings through a long eccentric contraction. Advanced athletes use it at the gym or at home for reps, in strength work or conditioning formats.
- Muscles
- Hamstrings
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Kneel with your ankles anchored, body upright.
- Lower your torso forward as slowly as you can.
- Keep your hips extended, body in one line.
- Catch yourself with your hands and push back up.
Form cues
- Exhale steadily as you fight the descent.
- Keep your knees cushioned on a pad or mat.
- Keep your neck neutral, eyes on the floor ahead.
Common mistakes
- Hips fold early, turning it into a hinge. Keep your hips locked forward in one line.
- The descent speeds up and drops uncontrolled. Fight every inch of the fall with your hamstrings.
- Hands catch too early, cutting the range short. Lower as far as control allows before catching.
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