Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
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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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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.
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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.
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 slow negatives. Rest 90 seconds.
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 Negative 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 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.
Our library labels Nordic Curl Negative as intermediate. 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 Negative. 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 Negative 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 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.