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Nordic Hamstring Curl: Movies, Ideas, Options & Exercises

Up to date on August 10, 2026

Directions

Kneel on a pad together with your toes anchored underneath a safe object (the underside of a squat rack, a accomplice’s palms, the sting of a treadmill, or a devoted Nordic curl bench).
Hold your physique in a straight line out of your knees to your shoulders, brace your core, and squeeze your glutes.
Decrease your torso towards the ground in a managed method, resisting the entire approach down together with your hamstrings.
When you possibly can now not management the motion, place your palms on the ground to take simply sufficient weight off your hamstrings to will let you decrease your chest to the ground (like a push-up).
Push off the ground to lift your torso, then use your hamstrings and glutes to proceed elevating your torso and return to the beginning place.

Professional Ideas

Kneel on one thing delicate. A yoga mat is right, however a folded towel works too.
Hold your glutes, hamstrings, and again muscular tissues engaged all through every rep, and hold your torso in keeping with your thighs. This retains rigidity in your glutes and hamstrings.
Since it may be arduous to finish a full repetition of this train with out utilizing your palms, you possibly can maintain the a part of every rep that feels most tough for 5 seconds earlier than decreasing your torso to the ground.
You probably have an inclination to bend on the waist, take into consideration decreasing your hips to the ground moderately than your chest.
To do Nordic hamstring curls at house, wedge your toes underneath a sofa or mattress body.

Mike’s Take

The Nordic hamstring curl is without doubt one of the solely body weight hamstring workouts price doing.

The fact is that the hamstrings are a tough muscle to coach together with your physique weight alone—kind of all the greatest workouts contain utilizing a machine (leg curl) barbell (Romanian deadlift, good morning), or dumbbells (dumbbell RDL).

You may attempt to replicate these workouts at house with out the correct tools, but it surely’s impractical. The Nordic hamstring curl is without doubt one of the few body weight workouts that permits you to prepare your hamstrings with excessive ranges of rigidity, by means of a significant vary of movement, with none particular tools.

All of that stated, right here’s why I virtually by no means program the Nordic hamstring curl over different hamstring workouts:

The train has an especially uneven resistance curve—it’s straightforward on the high of every rep however turns into exceptionally tough as you decrease your self to the ground. This isn’t perfect for gaining muscle or energy, as a result of it means your hamstrings are solely being educated with excessive ranges of rigidity for a comparatively small portion of every rep.
It’s unattainable to know the way a lot your arms are actually aiding. For instance, in the event you get 8 reps as a substitute of 6, is that as a result of your hamstrings are stronger, or since you used your arms a bit extra to assist? It’s unattainable to know for positive.
Lastly, like all body weight workouts, it’s tough so as to add weight in small increments to this train. You may maintain a weight to your chest or put on a backpack, however that rapidly turns into impractical (and also you’ll nonetheless most likely want your palms free to help on the backside of every rep).

Thus, it’s greatest to consider the Nordic hamstring curl as an excellent hamstring train in the event you can’t prepare with machines, barbells, or dumbbells, but it surely’s nonetheless suboptimal.

For those who’re going to do the Nordic hamstring curl, I’d suggest you do it for two–3 units of as many reps as you may get with 1–2 minutes relaxation. As soon as you are able to do a minimum of ~10–15 reps with out utilizing your palms to help you, it’s time to modify to a tougher train (ideally a machine, barbell, or dumbbell hamstring train).

Nordic Hamstring Curl Options

Seated Leg Curl. My favourite hamstring isolation train. This lets you prepare near failure and thru a full vary of movement, to isolate your hamstrings successfully, and add weight in small increments.
Mendacity Leg Curl. One other wonderful choice that you can imagine as kind of interchangeable with the seated leg curl.
Barbell Romanian Deadlift. The most effective barbell hamstring train there may be. It trains hip extension moderately than knee flexion, so it enhances the Nordic curl moderately than changing it.
Dumbbell Romanian Deadlift. The identical hip hinge with dumbbells—helpful at house or when the barbell is taken.
Barbell Good Morning. One other hip hinge, and an excellent choice when your grip or decrease again is the factor limiting your RDLs.
Glute-Ham Increase (GHD Machine). This can be a respectable different, but it surely doesn’t have any significant benefits over the leg curl, is more durable to progress, and extra awkward to carry out.

Nordic Hamstring Curl Exercise

Right here’s a pattern exercise that exhibits the right way to program the Nordic hamstring curl into your coaching:

Body weight Squat: 3 units | 10–15 reps | 1–2 min relaxation
Nordic Hamstring Curl: 3 units | 10–15 reps | 1–2 min relaxation
Push-up: 3 units | 10–15 reps | 1–2 min relaxation
Body weight Row: 3 units | 10–15 reps | 1–2 min relaxation

Muscle groups Labored by the Nordic Hamstring Curl

The hamstrings are made up of three muscular tissues: the semimembranosus, semitendinosus, and biceps femoris (which has two heads, a protracted one and a brief one). The Nordic hamstring curl trains all three in addition to the glutes and decrease again to a lesser diploma.

Extra Hamstring Workout routines

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