Exercise guide · Legs & Glutes

Nordic Curl

The Nordic curl is an advanced bodyweight hamstring exercise. You kneel with your ankles secured, keep a straight line from knees to shoulders, and slowly lower your torso forward using your hamstrings, then pull back up.

Targets: Hamstrings
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Nordic Curl

Kneel on a padded surface with your ankles under a secure pad, bar, or partner hold.
Set your body in a straight line from knees to shoulders with hips extended and core braced.
Cross your arms over your chest or keep your hands ready in front to catch yourself on harder reps.
Slowly lean forward from the knees, keeping hips extended, until you cannot control the descent.
Use your hamstrings to pull your torso back to the start—or push lightly off the floor with your hands if needed.
Complete your reps with a smooth, controlled tempo.

Form cues

Straight line from knees to shoulders throughout
Move slowly—this is eccentric hamstring work
Hips stay extended; do not sit back into your heels
Use a spotter or soft landing in front of you on early sets

Common mistakes

Bending at the hips instead of leaning as one unit from the knees
Dropping quickly and catching with your hands only
Letting your ankles lift off the pad
Attempting full reps before you can control the lowering phase

Muscles worked

Primary

Hamstrings

Secondary

None significant

Safety: Start with shorter ranges and a pad or spotter in front. Stop if you feel sharp knee pain.

Alternatives

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