Nordic Hamstring Curl
A powerful bodyweight eccentric exercise that focuses on the hamstrings and glutes to improve knee stability, speed, and strength.
About Exercise
Equipment
Body Weight, Others
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus
Glutes
6/10Glute Max
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-120 seconds • Rest longer to maximize eccentric effort and muscle recovery for subsequent sets.
How to Perform
Kneel on a padded surface, securing your ankles firmly under a stable object or having a partner hold them down. Position your torso upright and brace your core, keeping your body in a straight line from head to knees.
- Keep your body straight from head to knees, engaging your core and glutes.
- Slowly lower your torso toward the floor by resisting the movement only with your hamstrings.
- Control the descent for as long as possible until eccentric strength fails.
- Use your hands to catch yourself, pushing immediately back up to the starting position.
- Return to the full upright position, ready for the next eccentric phase.
Coaching Tips
Form Cues
- Control the descent.
- Keep hips extended.
- Hinge only at the knees.
- Torso stays straight.
Breathing
Inhale deeply and brace your core before lowering; exhale forcefully as you use your hands to push back up to the starting position.
Tempo
4-0-X
Range of Motion
Lower the torso slowly toward the floor, aiming to maintain eccentric control until the chest is near the ground or until eccentric failure occurs.
Safety
Safety Notes
- Ensure the ankle anchor is extremely secure before attempting the movement.
- Stop immediately if sharp pain occurs in the hamstrings or knee joint.
- Only focus on the eccentric (lowering) phase for maximal safety and effectiveness.
Spotting
Not generally spotted for strength; the hands are used as a self-spot or assist during the concentric phase.
Common Mistakes
- Hinging significantly at the hips or arching the lower back.
- Dropping too quickly instead of controlling the negative.
- Failing to engage the glutes and core throughout the movement.
When to Avoid
- Acute hamstring strain or tear
- Significant pre-existing knee instability or pain
Flexibility Needed
- Good knee flexion tolerance under high load
Build Up First
- Ability to maintain a neutral spine and straight body line
- Adequate eccentric hamstring strength to control the initial phase
Also known as
Nordic Curl, Partner Floor Glute-Ham Raise, GHR Negative
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