Nordic Hamstring Curl
A bodyweight kneeling exercise emphasizing eccentric hamstring contraction to build strength and injury resilience; targets hamstrings primarily for posterior chain power and sprint performance.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Lower Back, Abs, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
4-10 reps
Rest Between Sets
90-180 seconds
How to Perform
Kneel on a padded surface with ankles securely anchored by a partner or under a barbell. Align body straight from head through hips to knees, arms crossed over chest.
- Brace core and squeeze glutes to create full-body tension.
- Slowly lean forward by extending knees, resisting descent with hamstrings only.
- Maintain straight line from head to knees throughout lowering.
- Extend arms to catch body when hamstring control fails, landing in push-up position.
- Push off floor with hands while contracting hamstrings and glutes to return upright.
- Reset posture and repeat.
Coaching Tips
Form Cues
- Keep body rigid as a board
- Resist gravity with hamstrings
- Eyes forward, chin tucked
- Glutes tight, no hip bend
- Control the fall slowly
Breathing
Inhale deeply to brace core before descent; exhale as you lower and return.
Tempo
5-0-2
Range of Motion
Lower torso from upright kneel until parallel to ground or as far as hamstring control allows; return to vertical position with full hip and knee extension.
Safety
Safety Notes
- Warm up hamstrings thoroughly
- Progress gradually from partial range
- Stop if knee or back pain occurs
- Secure anchor to prevent slips
- Consult professional with prior injuries
Spotting
Partner holds ankles firmly or assists upward phase; use equipment anchors like barbell for solo setups.
Common Mistakes
- Arching lower back
- Bending at hips
- Collapsing quickly
- Poor ankle anchoring
- Overusing hands to lower
When to Avoid
- Acute hamstring strains
- Lower back injuries
- Knee joint issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip extension range
Build Up First
- Master bodyweight squats
- Familiarity with eccentric loading
- Core stability competency
Also known as
Nordic Ham Curl, Inverse Leg Curl, Natural Glute Ham Raise
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