Nordic hamstring curl
Kneel with the ankles anchored and lower your body forward as slowly as you can; a hard hamstring exercise with good evidence for injury prevention.
- Muscle group: Hamstrings
- Equipment: Bodyweight
- Difficulty: Advanced
Also known as: Nordic curl, Nordics, Nordisk baglårscurl, Nordic hamstring
How to do it
- Kneel on a pad with your ankles held by a partner or anchored under something sturdy.
- Keep hips straight and lower your body forward as slowly as possible.
- Catch yourself with your hands, push back up lightly and repeat.
Common mistakes
- Bending at the hips to make it easier.
- Starting with too many reps; a few slow reps are plenty.
Alternatives
Watch a video demonstration on YouTube
“Master the Nordic Hamstring Curl for Stronger Hamstrings” by Muscle & Motion (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.