Exercises
Nordic Hamstring Curl form guide
Hamstrings (lowering strength)HomeGymNo equipment

Nordic Hamstring Curl

Works your hamstrings with help from glutes, calves.

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A few questions, about a minute. No account needed.

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How to do it

  1. 1Kneel on a mat and hook your heels under something solid: a loaded bar, a sofa or a partner's hands.
  2. 2Keep a straight line from knees to head, hips locked.
  3. 3Lower your body forward as slowly as you can.
  4. 4Catch yourself with your hands, push back up and pull through the hamstrings to kneel again.

Muscles worked

Front
Back
HamstringsGlutesCalves

Get it right

  • Hips stay straight, no bending at the waist
  • Fight the fall the whole way
  • Use your hands to help at first

Avoid this

  • Bending at the hips
  • Dropping fast
  • Doing too many reps too soon