Also known as: kneeling hamstring curl, bodyweight hamstring curl, eccentric hamstring curl, partner hamstring curl, hamstring negatives

What is Nordic Curls?

Nordic Curls are a kneeling bodyweight hamstring curl where your feet are anchored and you lower your torso under control. It primarily targets the hamstrings with secondary work for core and lower back. Difficulty: medium — requires eccentric control and progressive practice.

How to Do Nordic Curls

  1. Secure foot anchor: Anchor your feet under a stable bar or heavy object and pad your shins. Ensure feet cannot slip to protect the knees and allow controlled loading.
  2. Assume kneeling position: Kneel with shins vertical, torso upright and hips slightly extended. Keep a neutral spine and engage your core before each repetition.
  3. Brace hips and core: Squeeze glutes and tighten abdominal muscles to maintain hip extension. Avoid bending at the hips so hamstrings bear the load throughout the movement.
  4. Controlled eccentric lower: Slowly lower your torso as far as you can while resisting the descent. Aim for a 3-6 second lowering phase and stop before losing form.
  5. Catch and assist return: When control is lost, catch yourself with hands on the floor and push lightly to sit back upright. Use hamstrings to pull back to start.

Muscle Groups

Core, Hamstring, Back

Description

Lock your feet in a hamstring machine, behind the bars or with some heavy weight put on them. Keep your hips extended and torso upright.

Keeping your hips extended, begin to lower yourself as slowly as possible until you can no longer control the descent.

At this point, allow yourself to fall to the floor in a controlled fashion and “catch” yourself with your arms.

Give yourself just enough of a push off the floor to get back into a position where you can pull yourself back to the start using your hamstrings.

Repeat for the desired number of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Nordic Curls?

Nordic Curls build hamstring strength and eccentric control, improving sprinting, jumping and posterior chain stability. They also help reduce hamstring injury risk and strengthen core and lower-back support without special equipment.

What are common mistakes when doing Nordic Curls?

Common mistakes include allowing the hips to flex, rushing the descent, insecure foot anchoring, and using the arms to pull up. These reduce hamstring loading and increase injury risk; focus on hip extension, slow eccentrics and secure anchoring.

How do I progress or regress Nordic Curls?

Regress with a resistance band, partner-assisted returns, partial reps or an incline variation. Progress by slowing eccentrics, adding weight across the hips, increasing range, or using single-leg negatives and glute-ham raises.