Nordic Curl
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your hamstrings, the Nordic Curl is a solid advanced-level pulling movement in the isolation category. Use for hamstring strength and injury prevention.
Everything You Need to Know About the Nordic Curl
The Nordic Curl is a advanced exercise exercise that targets your Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hamstring strength and injury prevention. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes and those focused on hamstring health. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Nordic Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Nordic Curl
- 1
Kneel on pad with ankles secured under anchor.
- 2
Keep body straight from knees to head.
- 3
Slowly lower body toward floor using only hamstrings.
- 4
Control the descent as long as possible.
- 5
Catch yourself with hands at bottom.
- 6
Push off floor and use hamstrings to raise back up.
What are the best tips for the Nordic Curl?
Extremely challenging - start with negatives only.
Use band assistance if needed.
Great for hamstring strength and injury prevention.
Mistakes to watch for on the Nordic Curl
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.
Who should do the Nordic Curl?
Advanced athletes and those focused on hamstring health.
How to Program the Nordic Curl
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.
What are good alternatives to the Nordic Curl?
Glute Ham Raise
Lying Leg Curl
Stability Ball Curl
Other Variations
- Assisted Nordic Curl
- Nordic Curl Negatives
- Slider Nordic Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Nordic Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Progress slowly.
- Start with negatives only.