Nordic Hamstring Curl

Anton YefanovUpdated September 6, 2026

The Nordic hamstring curl is a kneeling eccentric exercise. Your ankles are pinned, usually under a loaded barbell or a partner's hands, and you lower your torso toward the floor while holding the hips extended so the knee flexors alone control the descent. Most people run out of control partway down, catch themselves on their hands, then push back just enough to let the hamstrings finish the rep. Peak knee flexor force here is high, which is why it is studied so heavily as a hamstring strain intervention.

How to do the Nordic Hamstring Curl

Kneel on a pad with your knees bent and the tops of your feet flat on the floor.
Anchor your ankles under a loaded barbell, a fixed pad, or a partner's hands.
Stand tall through the hips so knees, hips and shoulders form one line.
Reach your arms forward and lower your torso slowly, keeping the hips extended.
Catch yourself on your hands once you can no longer control the descent.
Push back just enough to let the hamstrings pull you upright, then repeat.

Muscles worked

Primary:: Hamstrings
Secondary:: Glutes, Calves, and Core

Why train it

Loads the hamstrings eccentrically at the long lengths where strains occur.
Needs only an ankle anchor, so it travels to any field, gym or garage.
Progresses by range and tempo rather than by adding external load.

Common mistakes

Breaking at the hips so the movement becomes a bow, which unloads the hamstrings.
Dropping fast once it gets hard, which removes the eccentric stimulus the exercise exists for.
Pushing hard off the floor every rep, so the arms do the work the hamstrings should.
Starting at full range with no assistance, which usually ends in a cramp or a strain.

Frequently asked questions

What muscles does the Nordic Hamstring Curl work?

The Nordic Hamstring Curl trains the hamstrings as the main target. Expect the glutes, calves, and core to take some of the load as well.

What equipment do I need for the Nordic Hamstring Curl?

Only something to anchor your heels, such as a partner or a padded bar. Your own weight is the resistance, so there is nothing to load.

Is the Nordic Hamstring Curl suitable for beginners?

Not as a starting point. The Nordic Hamstring Curl is rated advanced: it asks for control under load that only comes from months of easier work, and the cost of a bad rep is higher here than on easier variations. Build up to the Nordic Hamstring Curl through the alternatives below.

Can I do the Nordic Hamstring Curl at home?

Yes. All it takes is something to anchor your heels, such as a partner or a padded bar, which most homes can find, so the Nordic Hamstring Curl is easy to keep going on days you never reach a gym.

How many sets and reps of the Nordic Hamstring Curl should I do?

Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.

What are good alternatives to the Nordic Hamstring Curl?

Band Leg Curl, Cable Single Leg Laying Leg Curl, and Dumbbell Leg Curl train the same primary muscles as the Nordic Hamstring Curl. Pick whichever one suits the equipment in front of you.