Nordic Hamstring Curl
Strengthen your hamstrings with the Nordic Hamstring Curl. This intense bodyweight exercise builds eccentric and concentric hamstring power and prevents
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Nordic Hamstring Curl
Description
An intense exercise targeting the hamstrings, requiring the athlete to lower and raise their body using only their hamstrings while their feet are held in place.
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How to do Nordic Hamstring Curl
- 01Setup
Kneel on a padded surface with your ankles securely anchored, either by a partner holding them down or under a sturdy object like a loaded barbell or bench. Ensure your body is upright with hips extended, forming a straight line from your head to your knees.
- 02Setup
Cross your arms over your chest or extend them forward for balance. Engage your core and glutes to maintain a rigid torso throughout the movement.
- 03
Slowly and with control, begin to lean your torso forward, keeping your hips extended and maintaining a straight line from your knees to your shoulders. Resist the urge to bend at the hips.
- 04
Continue lowering your body towards the floor by eccentrically contracting your hamstrings, taking as long as possible to reach the bottom. Use your hands to catch yourself if you lose control.
- 05
Once you reach your maximum controlled range, powerfully contract your hamstrings to pull your torso back up to the starting upright position. If unable, push off the floor lightly with your hands to assist the concentric phase.
Tips
- Focus on the eccentric phase: The lowering portion is where most of the hamstring benefit comes from, so aim for a slow, controlled descent, ideally 3-5 seconds long.
- Keep your hips extended: Avoid bending at the hips ("jackknifing") as you lower and raise, which shifts tension away from the hamstrings and reduces exercise effectiveness.
- Use your hands for assistance: Don't be afraid to use your hands to push off the floor to help you return to the starting position, especially when first learning the exercise or when your hamstrings fatigue.
- Engage your glutes and core: Actively squeeze your glutes and brace your core to maintain a rigid, straight body line from knees to shoulders, preventing unwanted hip flexion.
Common mistakes
- Bending at the hips: Many people "jackknife" by bending at the hips, which shifts the load from the hamstrings; instead, keep your hips extended and maintain a straight line from knees to shoulders.
- Lowering too fast: Rushing the eccentric (lowering) phase reduces the primary benefit of the exercise; focus on a slow, controlled descent, resisting gravity for as long as possible.
- Not securing feet properly: If your feet are not firmly anchored, you won't be able to effectively engage your hamstrings; ensure your ankles are fully secured to allow maximum hamstring tension.
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Get Ellim — FreeQuestions
Is Nordic Hamstring Curl good for beginners?
Nordic Hamstring Curl is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Nordic Hamstring Curl?
You need Body weight to perform Nordic Hamstring Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Nordic Hamstring Curl?
Focus on the eccentric phase: The lowering portion is where most of the hamstring benefit comes from, so aim for a slow, controlled descent, ideally 3-5 seconds long. Keep your hips extended: Avoid bending at the hips ("jackknifing") as you lower and raise, which shifts tension away from the hamstrings and reduces exercise effectiveness. Use your hands for assistance: Don't be afraid to use your hands to push off the floor to help you return to the starting position, especially when first learning the exercise or when your hamstrings fatigue. Engage your glutes and core: Actively squeeze your glutes and brace your core to maintain a rigid, straight body line from knees to shoulders, preventing unwanted hip flexion.
What are common mistakes when doing Nordic Hamstring Curl?
Bending at the hips: Many people "jackknife" by bending at the hips, which shifts the load from the hamstrings; instead, keep your hips extended and maintain a straight line from knees to shoulders. Lowering too fast: Rushing the eccentric (lowering) phase reduces the primary benefit of the exercise; focus on a slow, controlled descent, resisting gravity for as long as possible. Not securing feet properly: If your feet are not firmly anchored, you won't be able to effectively engage your hamstrings; ensure your ankles are fully secured to allow maximum hamstring tension.
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Free · iPhone only · Available on the App Store