Nordic Hamstring Curl
Strengthen your hamstrings with the Nordic Curl! A challenging bodyweight exercise for injury prevention and explosive power.
The Nordic Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Nordic Hamstring Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Nordic Hamstring Curl Variations and Alternatives
How to do the Nordic Hamstring Curl
Secure your ankles under a sturdy anchor or partner's hands while kneeling upright on a soft mat.
Keep your body straight from your knees to your shoulders, engaging your core and glutes.
Slowly lower your upper body forward toward the floor by resisting with your hamstrings for as long as possible.
Catch yourself with your hands when you can no longer hold the position, gently pressing into the floor.
Use your hands to push yourself back up to the starting kneeling position while engaging your hamstrings.
Nordic Hamstring Curl FAQs
What muscles does the Nordic Hamstring Curl work?
The Nordic Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the lower back and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Nordic Hamstring Curl?
None. The Nordic Hamstring Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Nordic Hamstring Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Nordic Hamstring Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Overhead Hamstring Clap Curl, Alternating Hamstring Pulldown Curl and Alternating Hamstring Punch Curl.
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