Also known as: nordic curl, nordic hamstring curl, kneeling hamstring curl, eccentric nordic, nordic negatives

What is Half nordic curls?

Half nordic curls are a kneeling eccentric hamstring exercise that lowers your torso forward from the knees to halfway while the hamstrings resist the movement. It primarily targets the hamstrings with secondary glute support, requires push-up bars or an anchor, and is rated hard - intended for advanced trainees focusing on strength.

How to Do Half nordic curls

  1. Secure feet: Kneel on padding with feet anchored under a partner or anchor; grip push-up bars to protect wrists and stabilize the body.
  2. Align body: Keep a straight line from knees to shoulders, extend hips, and engage core to prevent bending at the waist during the descent.
  3. Lower slowly: Slowly lower your torso toward the halfway point by controlling the eccentric contraction of the hamstrings; avoid uncontrolled falling.
  4. Pause halfway: Hold briefly at the halfway position under control; do not sink past comfortable range to reduce strain and protect the knee.
  5. Pull back: Drive tension through the hamstrings to pull your torso back up to vertical, using minimal hip flexion and steady breathing.

Muscle Groups

Hamstring

Description

Kneel on a padded surface with your feet secured under a partner or anchor. Keep your body straight from knees to shoulders and slowly lower your torso forward until halfway down, resisting the fall with your hamstrings. Pause briefly, then pull yourself back up to the starting position. Keep your hips extended and core engaged throughout the movement.
Movement Group: Legs
Equipment: Push-Up Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of half nordic curls?

Half nordic curls build eccentric hamstring strength, improve posterior chain control, and help reduce hamstring injury risk. They increase resilience for sprinting and jumping by training slow-lengthening strength and balancing hamstrings with the quads.

What are common mistakes with half nordic curls?

Common mistakes include letting the hips flex, lowering too fast, yanking up with the hands, insecure feet, and poor core bracing. These reduce hamstring engagement and increase knee strain—focus on control, hip extension, and secure anchoring.

How can I progress or regress half nordic curls?

Progress by adding full nordic negatives, slower eccentrics, or weighted holds; use bands or elevated anchors to regress. Alternatives include slider hamstring curls, glute-ham raises, or Romanian deadlifts to build similar eccentric hamstring strength.