Nordic hamstring curl
Hamstrings
Anchor the heels, lower slowly, hips straight all the way.
Use in a programExercise profile
Best forStrengthRehab
Effectiveness★★★★☆ 4/5
EquipmentNone
Also worksGlutes, Calves
Recommended3 sets x 4-8 reps, slow eccentric
Who it suits AgeAny BMI< 32 SexAny HeightAny WaistAny
Very intense eccentric; start with hand-assisted reps.
- Purpose
- A powerful eccentric exercise for hamstring strength and injury resistance.
- Setup
- Kneel with the heels held down by a partner or strap.
- Common mistakes
- Bending at the hips instead of keeping the body straight.
- Easier
- Push back up with the hands to assist.
- Harder
- Slow the descent or reach lower before pushing back.
- Safety
- Very intense eccentric; start with hand-assisted reps.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s