Nordic Hamstring Curl
Builds hamstring strength and helps protect against injury
LegsAdvancedStrengthCurl
At a glance
| Muscles worked | Primary: Hamstrings. Secondary: Glutes, calves |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 4-8 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Kneel on a pad with your feet anchored
- Step 2: Keep your body straight from knees to head
- Step 3: Lower your torso forward as slowly as you can
- Step 4: Catch yourself with your hands and push back up
Equipment
- Anchor or partner for feet
Coaching tips
Benefits
Builds hamstring strength and helps protect against injury
Common mistakes
Bending at the hips instead of staying straight
Make it harder
Add a pause or reduce arm assistance
Make it easier
Use a band for support
Breathing
Exhale as you lower
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.