Nordic hamstring curl
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Muscles worked
- High load
- Hamstrings · Knee flexion
- Low load
- Calves and Glutes
Primary muscles
How to do it
Kneel on a pad with the ankles anchored, squeeze the glutes and keep the body in one straight line from knees to head. Lower forward as slowly as you can, resisting the fall for as long as possible, then catch yourself with the hands and push back up to the start. Never let the hips break — the whole point is a controlled eccentric, and hinging turns it into a different, useless exercise.
Form cues
- Resist the fall as long as possible
- Catch with the hands, push back up
Safety
Talk to a professional before this exercise if you have any of the following:
Knee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.