Nordic Curl
The nordic curl is an advanced bodyweight exercise that targets the hamstrings eccentrically. It is considered one of the most effective movements for hamstring strength and injury prevention, requiring significant eccentric control.
How to do it
- Kneel on a padded surface and secure your ankles under a fixed bar or have a partner hold them.
- With your torso upright and arms crossed over your chest, slowly lower your body toward the floor by extending your knees.
- Control the descent using your hamstrings as long as possible.
- When you can no longer hold yourself, lower to the ground and use your hands to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from knees to shoulders.
- Engage your glutes and core to prevent arching your lower back.
- Lower yourself as slowly as possible using your hamstrings.
- Catch yourself with your hands when you can no longer resist.
Breathing: Inhale at the top, brace your core tightly, and exhale steadily as you lower yourself.
Common mistakes
- Bending at the hips during the descent, which reduces hamstring load and places stress on the lower back.
- Dropping too quickly instead of controlling the eccentric phase, which misses the main strength benefit of the exercise.
- Arching the lower back, which can cause strain and means your core is not braced properly.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back, calves.
Suggested sets & reps
Get fitter
3 sets × 4–6 reps, rest 90 s
Lose weight
3 sets × 4–6 reps, rest 90 s
Build muscle
3–4 sets × 3–6 reps, rest 2 min
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knees or hamstrings, ease off or choose a gentler option.
- If you have a history of hamstring strains, check with a professional before adding this advanced movement to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is this exercise so difficult?
Nordic curls require high levels of eccentric hamstring strength, which is challenging even for strong individuals because your legs are working to slow down a falling torso.
What if I cannot pull myself back up?
That is completely normal. The focus is primarily on the lowering phase. Use your hands to push yourself back up to the starting position.
How can I protect my knees?
Always perform this movement on a thick mat, folded towel, or a dedicated kneeling pad to keep your kneecaps comfortable.