Nordic Curl

Difficulty: ⭐⭐⭐ Advancedhinge

Home Setup

Wedge your ankles under a heavy couch, bed frame, or have a partner hold them down while you kneel on a cushion or folded towel

Heavy couch or bedCushion or yoga matTowel for padding

💡 Pro tip: Place a pillow in front of you to catch yourself at the bottom of the movement until you build enough strength to control the full descent

Gym Setup

Nordic curl bench, GHD machine, or lat pulldown machine with ankle attachment

Safety: Always have something to catch yourself with your hands at the bottom; never let yourself crash down uncontrolled

💪 Muscles Worked

HamstringsBiceps FemorisGastrocnemiusGlutesErector Spinae

⭐ Why This Exercise?

Nordic curls are one of the most effective exercises for building hamstring strength and preventing injuries, particularly ACL tears and hamstring strains. The intense eccentric loading creates significant muscle growth and improves the hamstrings' ability to decelerate knee extension, making it invaluable for athletes and anyone seeking bulletproof posterior chain strength.

Make It Easier

Regressions for building up strength

1. Band-Assisted Nordic Curl

resistance band + anchor point + ankle anchor

Resistance band attached in front provides assistance during the lowering phase, reducing the load on hamstrings

2. Eccentric-Only Nordic Curl

ankle anchor + padded surface

Focus only on the lowering phase for 5-10 seconds, then use hands to push back up, building eccentric strength first

3. Incline Nordic Curl

ankle anchor + bench or box + padded surface

Perform the movement with hands on an elevated surface to shorten the range of motion and reduce difficulty

Make It Harder

Progressions for advanced athletes

1. Full Range Nordic Curl

ankle anchor + padded surface

Lower all the way until chest nearly touches ground, then pull back up using only hamstrings with no hand assistance

2. Weighted Nordic Curl

ankle anchor + weight plate or vest + padded surface

Hold a weight plate or wear a weighted vest to increase resistance throughout the movement

3. Single-Leg Nordic Curl

ankle anchor + padded surface

Perform the movement with one leg while the other is extended, doubling the load on the working hamstring

↕️ Similar Movements

Glute-Ham Raise

Similar posterior chain exercise with both hip and knee flexion components, performed on specialized equipment

Sliding Leg Curl

Bilateral hamstring curl using sliders or towels on smooth floor, more accessible regression with similar muscle activation

Romanian Deadlift

Complementary hip-hinge hamstring exercise that emphasizes the stretch position rather than knee flexion

Razor Curl

Inverted bodyweight hamstring curl performed hanging from a bar, alternative angle for hamstring development

Natural Leg Extension

Antagonist movement that strengthens quadriceps in the opposite direction, creating balanced knee joint strength

Form Checklist

✓Keep hips fully extended throughout - maintain a straight line from knees to shoulders

✓Control the descent slowly over 3-5 seconds, resisting gravity with your hamstrings

✓Push the ground away with your hands at the bottom to return to start position until strong enough to curl back up

✓Keep core braced and avoid breaking at the hips or arching the lower back

✓Point toes down and press shins into the pad to maximize hamstring engagement

Common Mistakes

•Breaking at the hips and letting them flex forward, which reduces hamstring tension and defeats the purpose
•Dropping too fast without controlling the eccentric phase, missing the primary benefit and risking injury
•Hyperextending the lower back to compensate for weak hamstrings instead of maintaining neutral spine
•Not securing ankles properly, causing them to slip and potentially causing injury
•Attempting full range too soon before building adequate eccentric strength

📈 When to Progress

When you can perform 3 sets of 8-10 controlled reps with a 5-second eccentric phase and minimal hand assistance at the bottom, or when you can complete at least 3-5 full reps pulling yourself back up using only hamstrings