Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
Preview a first week that includes Nordic Curl Negative
MySetPlan shows you when to use Nordic Curl Negative, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
The Nordic curl negative focuses only on the lowering phase of the full Nordic curl, allowing you to build eccentric hamstring strength before you can perform complete reps. You control your descent toward the floor as slowly as possible, then use your hands to push back up. This progression is essential for working toward unassisted Nordic curls.
When to use it
Use to build strength for full nordic curls.
Who it's for
Intermediate lifters progressing to nordics.
Keep your body straight from knees to head—do not bend at the hips. Lower as slowly as you can, fighting gravity the entire way. Catch yourself with your hands before your face hits the floor, push back up, and repeat. Each negative should take 3-5 seconds.
See where Nordic Curl Negative fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Kneel on pad with ankles secured.
Keep body straight from knees to head.
Slowly lower body toward floor.
Control descent as long as possible.
Catch yourself with hands at bottom.
Push back up and repeat.
Eccentric-only version of nordic curl.
Builds strength for full nordic.
Focus on slow, controlled descent.
Program Nordic curl negatives as a progression toward full Nordic curls, for eccentric hamstring training, or when full Nordics are too difficult. Use them 2-3 times per week with low volume. They pair well with hip hinge movements.
Falling too fast for optimal results.
Rushing through the Nordic Curl Negative makes it easier to lose position and harder to keep tension on your Hamstrings. Slow down enough to control both the lifting and lowering portions of each rep.
Bending at hips for optimal results.
Losing hip position during the Nordic Curl Negative 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 starting from upright.
On a lower-body pulling movement like the Nordic Curl Negative, 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.
Intermediate lifters progressing to nordics.
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 slow negatives. Rest 90 seconds.
MySetPlan places Nordic Curl Negative inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Nordic Curl Negative — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Nordic Curl Negative
Demo coming soon
Frequently Asked Questions About the Nordic Curl Negative
The Nordic Curl Negative primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Nordic Curl Negative include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Nordic Curl Negative is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters progressing to nordics. Focus on proper technique and consider starting with easier variations.
For the Nordic Curl Negative, the recommended approach depends on your goals. 3 sets of 4-6 slow negatives. Rest 90 seconds. For strength, use 3-5 reps. For muscle growth, perform 5-8 reps. For endurance, complete 8-10 reps.
Yes, the Nordic Curl Negative 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 Negative include: Nordic Curl, Stability Ball Curl, Lying Leg Curl. These exercises target similar muscle groups as the Nordic Curl Negative and can be used as substitutes based on your equipment availability, gym setup, or training preferences.