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Nordic Hamstring Curl
The Nordic hamstring curl is a kneeling eccentric. A partner or pad locks your heels, you lower your torso toward the floor using the hamstrings, then catch with the hands or pull back if you can. Slow lowering is the point.
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
How do you do the nordic hamstring curl?
To do the Nordic Hamstring Curl: kneel on a pad. anchor the heels under a bar, a partner, or a nordic bench; brace the glutes so you do not fold at the hip. start tall; lower the torso as slowly as you can. catch with the hands when the hamstrings give out; push back to the start, or walk the hands in. the win is a slower lower, not a prettier concentric.
- Kneel on a pad. Anchor the heels under a bar, a partner, or a Nordic bench.
- Brace the glutes so you do not fold at the hip. Start tall.
- Lower the torso as slowly as you can. Catch with the hands when the hamstrings give out.
- Push back to the start, or walk the hands in. The win is a slower lower, not a prettier concentric.
What are the key nordic hamstring curl form cues?
- Slow
- Three seconds down is a decent starting tempo.
- Glutes
- Squeeze them so the pelvis stays stacked.
What are the most common nordic hamstring curl mistakes?
- Hinging at the hips so the hamstrings barely load. — Keep a straight line from knee to shoulder.
- Dropping the last third. — Shorten the range or add a band assist until you can control it.
- High-rep bouncing. — This is a low-rep eccentric. Three clean reps beat ten falls.
How many sets and reps should you do?
Choose your sets and reps by goal: heavier and fewer reps for strength, moderate for muscle size, lighter and higher for endurance.
| Goal | Sets | Reps | Rest | Intensity |
|---|---|---|---|---|
| Eccentric strength | 2–4 | 3–6 | ||
| Assist | 3 | 5–8 with a band |
Nordic Hamstring Curl alternatives
Nordic Hamstring Curl FAQ.
Do Nordics prevent hamstring tears?
They are one of the better-studied hamstring exercises for reducing strain risk in running sports. They are not a guarantee.
Can I do Nordics at home?
Yes, with a loaded barbell over the heels, a partner, or a door-anchor strap.
Why do I cramp?
You are asking the hamstrings to lengthen under load. Cut volume and add a warm-up set.
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