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.
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 5-8 reps. Rest 90-120 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 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.
Our library labels Razor 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 Razor 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 Razor 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 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.