Legs · Isolation

Nordic Hamstring Curl

A demanding eccentric hamstring exercise with the ankles anchored.

MAIN MUSCLE
Hamstrings
ALSO WORKS
Glutes, Calves
EQUIPMENT
Bodyweight
LEVEL
Advanced
REPS
4-8
TEMPO
4-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Kneel on a pad with your ankles anchored under a bar or held by a partner.

  2. Keep a straight line from knees to head with hips extended.

  3. Lower the body forward as slowly as possible.

  4. Catch yourself with the hands and pull back up with the hamstrings.

COMMON MISTAKES

  • Hips lifting off the pad; press them down to keep tension on the hamstrings.
  • Letting the weight drop on the way back; lower it slowly.

TIPS

  • Pull the heels toward the glutes and squeeze for a moment at the top.

QUESTIONS

Which muscles does Nordic Hamstring Curl work?

The main muscle is Hamstrings. It also works Glutes, Calves.

How many reps should I do?

FORGE suggests 4-8 reps for Nordic Hamstring Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Nordic Hamstring Curl?

These train the same muscles: Lying Leg Curl, Seated Leg Curl, Romanian Deadlift.