Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
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The Nordic curl is one of the most demanding hamstring exercises—you kneel with ankles secured and lower your body toward the floor using only hamstring strength to control the descent. Research consistently shows Nordic curls reduce hamstring injury rates in athletes, making them essential for anyone playing sports involving sprinting. The eccentric focus builds bulletproof hamstrings.
When to use it
Use for hamstring strength and injury prevention.
Who it's for
Advanced athletes and those focused on hamstring health.
Keep your body straight from knees to head—do not break at the hips. Control the lowering as long as possible, catching yourself with your hands at the end. Most people cannot perform a full rep initially; start with negatives only and progress over months.
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Kneel on pad with ankles secured under anchor.
Keep body straight from knees to head.
Slowly lower body toward floor using only hamstrings.
Control the descent as long as possible.
Catch yourself with hands at bottom.
Push off floor and use hamstrings to raise back up.
Extremely challenging - start with negatives only.
Use band assistance if needed.
Great for hamstring strength and injury prevention.
Program Nordic curls for hamstring injury prevention, athletic performance, or advanced hamstring strength development. Use them 2-3 times per week with low volume initially. They pair well with hip extension work like RDLs since Nordics train knee flexion function.
Bending at hips for optimal results.
Losing hip position during the Nordic Curl shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Not controlling the descent.
On pulling movements like the Nordic Curl, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Skipping progressions.
On pulling movements like the Nordic Curl, this mistake typically means your arms are doing work that should come from your Hamstrings. Initiate every rep by engaging your Hamstrings first, then let your arms follow.
Advanced athletes and those focused on hamstring health.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 4-6 reps. Rest 2 minutes.
MySetPlan places Nordic Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Nordic Curl
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Frequently Asked Questions About the Nordic Curl
The Nordic Curl primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Nordic Curl include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Nordic Curl is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes and those focused on hamstring health. Focus on proper technique and consider starting with easier variations.
For the Nordic Curl, the recommended approach depends on your goals. 3 sets of 4-6 reps. Rest 2 minutes. For strength, use 3-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-15 reps.
Yes, the Nordic Curl can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting hamstrings.
Good alternatives to the Nordic Curl include: Glute Ham Raise, Lying Leg Curl, Stability Ball Curl. These exercises target similar muscle groups as the Nordic Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.