Nordic Hamstring Curl
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Bodyweight
- Type
- Isolation
How to do it
- Kneel on a pad and anchor your ankles under something solid, or have a partner hold them down.
- Keep your body in a straight line from knees to head, with your hips extended and glutes squeezed.
- Lean forward as slowly as you can, resisting with your hamstrings for as long as possible.
- Catch yourself with your hands at the bottom, push off lightly, and pull yourself back up with your hamstrings.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- HamstringsMain
Also known as
Nordic Hamstrings Curls · Nordic Curl · Nordic Ham Curl · Nordic Hamstring Curls · Russian Hamstring Curl