Nordic Leg Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Nordic Leg Curl

Step by step instructions, muscle activation and variants for the Nordic Leg Curl.

HardHamstrings

About this exercise

The inverse leg curl using bench pads is a demanding bodyweight exercise that targets the hamstrings through an eccentric-dominant movement. You anchor your heels under the padded edge of a bench and lower your body forward under control, then curl back up. Because the hamstrings must decelerate your body weight over a long range of motion, this exercise builds exceptional strength and injury resilience.

How to Perform

  • Kneel on a mat and position your heels securely under the padded edge of a bench
  • Keep your body upright, hips extended, and core braced throughout
  • Slowly lower your torso toward the floor by extending your knees while maintaining a straight line from knees to shoulders
  • Lower as far as you can control, then push off the floor lightly if needed and contract your hamstrings to curl back up
  • Return to the upright kneeling position with control
  • Complete all reps, then switch to the other side if performing unilaterally

Muscle Activation

Primary
Hamstrings
Secondary
GlutesCalves

Common Mistakes

Common mistakes content is coming soon.

About the Nordic Leg Curl

The Nordic Leg Curl 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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