Nordic Hamstring Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Kneel on a padded surface and secure the ankles firmly under a stable anchor point.
• Align the hips, torso, and shoulders in a straight vertical line and brace the core.
• Lower the body slowly by extending the knees, resisting gravity with the hamstrings as long as possible.
• Catch the body with the hands on the floor, push off slightly, and pull back up to the start using the hamstrings.

Common mistakes

• Bending at the hips during the descent instead of keeping a straight line from knee to shoulder.
• Dropping completely to the floor immediately without resisting the descent with the hamstrings.
• Pushing off too hard with the hands to bypass the hamstring contraction on the way back up.

Frequently asked questions

How can I make the Nordic Hamstring Curl easier if I cannot control the descent?

You can use a resistance band anchored behind you and wrapped around your chest to offset some of your body weight.

Is it normal to feel a calf cramp during this exercise?

Yes, because the calves cross the knee joint and assist the hamstrings, they often cramp when working at high intensity in a shortened position.

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