About this exercise
The Nordic curl is a challenging bodyweight exercise that builds eccentric hamstring strength and helps protect against hamstring injuries. It also engages the glutes and calves.
Nordic Curls
Step by step instructions, muscle activation and variants for the Nordic Curls.
HardHamstrings
How to Perform
- Kneel on a soft pad and have a partner hold your ankles, or secure them under a sturdy anchor
- Keep your hips extended and your body straight from your knees to your shoulders
- Brace your core and slowly lower your torso toward the floor by lengthening your hamstrings
- Resist the descent for as long as possible, keeping the movement controlled
- Catch yourself with your hands once you can no longer hold the position
- Push off the floor and use your hamstrings to pull yourself back up to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Hamstrings
Secondary
GlutesCalves
Common Mistakes
Common mistakes content is coming soon.
About the Nordic Curls
The Nordic Curls is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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