Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
See how Nordic Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Nordic Curl is a advanced-level general fitness movement that trains Hamstrings. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use Nordic Curl only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
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.
Want Ely to consider Nordic Curl for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
For general fitness, start Nordic Curl with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Bending at hips for optimal results.
Losing hip position during the Nordic Curl changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Not controlling the descent.
On a lower-body pulling movement like the Nordic Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings. Keep the working leg stable and move through a controlled range.
Skipping progressions.
On a lower-body pulling movement like the Nordic Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings. Keep the working leg stable and move through a controlled range.
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.
This is one example of how Nordic Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.