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Exercise guide
Nordic Hamstring Curl
A knee-flexion exercise lowering the torso forward from a kneeling position, working the hamstrings eccentrically.
What this exercise works
- Muscles
- hamstrings · gastrocnemius · gluteus maximus
- Goals
- hypertrophy
- Equipment
- Glute-ham developer
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Kneel on a pad with your ankles anchored under a fixed support.
- Keep your torso upright and your hips extended.
- Slowly lower your body forward by resisting with your hamstrings.
- Catch yourself with your hands just before hitting the floor.
- Push back up and pull yourself to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Lower as slowly as possible — the eccentric is the point.
- Keep your hips extended; do not fold at the waist.
- Catch yourself with your hands and push off lightly while building strength.