Primary
Hamstrings
Secondary
Glutes, Core, Calves
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
See how Razor 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.
The razor curl kneels with ankles secured and leans backward instead of forward like Nordic curls, challenging hamstrings through knee flexion in a unique movement plane. You lower your torso backward while keeping your body straight from knees to shoulders, then use hamstring strength to pull yourself back upright. This trains hamstrings in a way few other exercises can replicate.
When to use it
Use as advanced hamstring isolation or finisher exercise.
Who it's for
Advanced athletes with solid hamstring strength base.
Keep your hips pushed forward and body straight throughout—do not bend at the hips. Lean back only as far as you can control, then pull yourself back up using your hamstrings. Start with small range of motion and progress gradually.
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Kneel on a pad with ankles secured under a bar or anchor.
Lean back keeping body straight from knees to shoulders.
Lower your torso backward as far as control allows.
Use hamstrings to pull yourself back to vertical.
Keep core tight and hips extended throughout movement.
Control the entire range of motion without momentum.
Start with small range of motion and build.
Think of pulling heels toward glutes.
Keep hips pushed forward throughout.
Use band assistance if needed for regression.
Program razor curls as an advanced hamstring exercise when Nordic curls and standard curls feel insufficient, for variety in bodyweight training, or to challenge hamstrings in a different plane. Use them for lower reps. They pair well with hip hinge movements.
Bending at hips instead of maintaining straight line.
Losing hip position during the Razor Curl changes the loading pattern and can reduce the intended work for your Hamstrings (biceps femoris). Keep your hips aligned with the setup cues and move only through the range you can control.
Going too deep too soon without strength.
On a lower-body pulling movement like the Razor Curl, this mistake changes the intended joint path and can reduce tension on your Hamstrings (biceps femoris). Keep the working leg stable and move through a controlled range.
Using momentum to swing back up.
Bouncing or using momentum during the Razor Curl makes the movement harder to control and can shift work away from your Hamstrings (biceps femoris). Use a load you can move smoothly through the intended range.
Letting hips flex during the movement.
Losing hip position during the Razor Curl changes the loading pattern and can reduce the intended work for your Hamstrings (biceps femoris). Keep your hips aligned with the setup cues and move only through the range you can control.
Advanced athletes with solid hamstring strength base.
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 5-8 reps. Rest 90-120 seconds.
This is one example of how Razor 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 Razor Curl
The Razor Curl primarily targets the Hamstrings (biceps femoris), Semitendinosus, making it an effective exercise for hamstrings development. Secondary muscles worked during the Razor Curl include Gluteus maximus, Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip flexors.
The Razor Curl is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with solid hamstring strength base. Focus on proper technique and consider starting with easier variations.
For the Razor Curl, the recommended approach depends on your goals. 3 sets of 5-8 reps. Rest 90-120 seconds. For strength, use 3-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-15 reps.
Yes, the Razor 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 Razor Curl include: Nordic Curl, Glute Ham Raise, Lying Leg Curl. These exercises target similar muscle groups as the Razor Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.