Nordic Hamstring Curl
Nordic hamstring curl: slowly lower your body forward from your knees, resisting with the hamstrings.
How to do it
- Kneel on a soft surface and anchor your feet with a partner or a fixed support.
- Keep the body in one straight line from knees to head with the glutes tight.
- Lean forward slowly, holding the body back with your hamstrings.
- Lower as far and as slowly as you can control.
- When control runs out, catch yourself with your hands and touch down softly.
- Push off the floor with your hands and return to the start.
Key technique cue
Kneeling, feet anchored, lower the torso forward under hamstring control, push back up with the hands.
Common mistakes
- ✕ Bending at the hips
- ✕ Falling forward with no braking
- ✕ Too much range for a beginner
- ✕ Poorly anchored feet
Benefits
- ✓ Hamstring strength
- ✓ Control in the lowering phase
- ✓ Knee and pelvis stability
Progression: from easier to harder
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Step 4 You are here - Nordic Hamstring Curl
About the exercise
A demanding hamstring exercise where the torso lowers slowly forward and the muscles brake the fall. It requires good preparation, so build up gradually with a small range first. Suited to trained people.
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