Legs · Isolation

Nordic Hamstring Curl

The Nordic hamstring curl is a bodyweight hamstring exercise where you kneel with your ankles anchored and slowly lower your torso forward as far as you can control. The long, loaded lowering phase is among the most effective ways to strengthen the hamstrings and reduce the risk of hamstring injuries.

Also known as: Nordic curl, Nordics, Nordic hamstring exercise

Muscle group: Legs
Movement pattern: Isolation
Type: Isolation
Equipment: Mat, Ankle anchor
Difficulty: Advanced

What muscles does the nordic hamstring curl work?

Primary movers

Hamstrings

Assisting muscles

Gluteus maximus
Gastrocnemius
Erector spinae

The hamstrings work eccentrically, meaning they lengthen under load, to slow the fall of your torso. Eccentric work builds strength at long muscle lengths, which is why Nordics are used in injury prevention programmes.

The glutes keep the hips extended and the calves help hold the knees. If you bend at the hips, the load moves off the hamstrings and the exercise loses its point.

The range you can control sets the difficulty. Most people catch themselves early at first, and that is fine.

Soreness can be intense after the first sessions. Start with a few reps and add volume over weeks.

How to do the nordic hamstring curl

Setup

1
Kneel on a padded mat or bench with your ankles hooked under a secure support or held by a partner.
2
Keep a straight line from your knees to your head.
3
Hold your arms ready in front of your chest.
4
Check that the anchor cannot move.

Execution

1
Lean forward slowly by straightening your knees.
2
Resist the fall with your hamstrings for as long as you can.
3
When you can no longer control it, catch yourself with your hands in a push-up position.
4
Push off lightly with your hands.
5
Pull yourself back up with your hamstrings.

Common nordic hamstring curl mistakes

Bending at the hips

The load leaves the hamstrings.

The fix: Keep a straight line from your knees to your head.

Dropping quickly

You skip the lowering phase that builds strength.

The fix: Aim for a 3 to 5 second descent.

Using an unstable anchor

You may slip or lose your balance.

The fix: Use a secure anchor or a partner.

Doing too many reps too soon

The soreness can be intense.

The fix: Start with a few reps and build gradually.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Strength	3	3–6	Bodyweight, slow lowering	90 s–2 min
Injury prevention	2–3	4–8	Controlled eccentric	90 s
Beginner	2–3	3–5	Hands catch early, use a band for help	90 s

Do Nordics once or twice a week, not on the day before a heavy lower-body session. Build volume gradually because the soreness can be intense.

Running the nordic hamstring curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Frequently asked questions

Are Nordic hamstring curls hard?

Yes. Most people can only lower a short way at first.

Do Nordic curls prevent hamstring injuries?

Research supports them for reducing the risk of hamstring strains.

How do I make Nordics easier?

Use a resistance band for assistance or push off with your hands.

How often should I do them?

Once or twice a week with a few controlled reps.

Hercules tracks every nordic hamstring curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.