Primary
Hamstrings
Secondary
Glutes, Core, Calves
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
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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 shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Going too deep too soon without strength.
On pulling movements like the Razor Curl, this mistake typically means your arms are doing work that should come from your Hamstrings (biceps femoris). Initiate every rep by engaging your Hamstrings (biceps femoris) first, then let your arms follow.
Using momentum to swing back up.
Bouncing or using momentum during the Razor Curl takes work away from your Hamstrings (biceps femoris) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Letting hips flex during the movement.
Losing hip position during the Razor Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
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.
MySetPlan places Razor Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Razor Curl
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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.