Body weight
Nordic hamstring curl
Nordic hamstring curl mainly works your hamstrings. It also helps your glutes and calves.
Step by step
- Kneel on a pad, ankles locked under something stable.
- Keep your body straight and lower yourself as slowly as you can.
- Catch yourself with your hands, then push back up.
What you should feel
An intense pull in the back of your thighs; your knees and lower back should not hurt.
Common mistake
You fold at the hips and drop fast; keep a straight line from knees to head.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Leg curlHamstrings
Lying leg curlHamstrings
Seated leg curlHamstrings
Standing leg curlHamstrings
Seated band leg curlHamstringsQuestions
What muscles does the nordic hamstring curl work?
Nordic hamstring curl mainly works your hamstrings. It also helps your glutes and calves.
Can I do the nordic hamstring curl at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the nordic hamstring curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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