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Nordic Hamstring Curl guide
The Nordic Hamstring Curl is a advanced-level isolation bodyweight exercise that primarily targets the Hamstrings (Biceps Femoris). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the nordic hamstring curl work?
The Nordic Hamstring Curl primarily trains the Hamstrings (Biceps Femoris), with the hamstrings as the target group. Train it as part of a balanced hamstrings routine.
How do you do the nordic hamstring curl?
To do the Nordic Hamstring Curl: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your hamstrings drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the hamstrings (biceps femoris); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your hamstrings drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the hamstrings (biceps femoris).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common nordic hamstring curl mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Nordic Hamstring Curl alternatives
Nordic Hamstring Curl FAQ.
What muscles does the Nordic Hamstring Curl work?
The Nordic Hamstring Curl primarily targets the Hamstrings (Biceps Femoris), training the Hamstrings as the main muscle group.
Is the Nordic Hamstring Curl a compound or isolation exercise?
The Nordic Hamstring Curl is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Nordic Hamstring Curl?
You need no equipment — just your bodyweight. Difficulty is rated advanced.
What are good alternatives to the Nordic Hamstring Curl?
Good hamstrings alternatives include Romanian Deadlift, Lying Leg Curl, Seated Leg Curl.
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