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.
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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.
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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.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 4-6 reps. Rest 2 minutes.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
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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.
Our library labels Nordic Curl as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Nordic Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Nordic Curl is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.