What is Half nordic curls?

Half nordic curls are a hard calisthenics exercise that targets the hamstrings by resisting an eccentric forward lower from the knees. Performed kneeling with feet anchored and hips extended, they develop hamstring strength, control, and eccentric capacity.

How to Do Half nordic curls

  1. Secure your feet: Anchor your feet under a partner, bar, or heavy object; kneel on padding so your heels are locked and toes pointed for stability.
  2. Align your body: Keep a straight line from knees to shoulders, hips fully extended, chest up, and avoid bending at the hips before you begin lowering.
  3. Brace and lower: Tighten your core and glutes, then slowly lean forward from the knees controlling the descent to about halfway while resisting with hamstrings.
  4. Pause and hold: Hold at the midway point for one to two seconds under tension, maintain a rigid torso and neutral neck alignment to protect the spine.
  5. Return to start: Use hamstring strength to pull your torso back to vertical, keeping hips extended and avoiding momentum. Reset and repeat with control.

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

Required Equipment

Push-Up Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of half nordic curls?

Half nordic curls build hamstring eccentric strength and control, improving sprint power, knee stability, and posterior chain resilience. They help lower hamstring strain risk and transfer to running and jumping when progressed gradually.

What common mistakes should I avoid?

Common mistakes include letting the hips flex, using momentum instead of hamstrings, dropping too quickly, poor foot anchoring, and inadequate core bracing. Correct these with controlled tempo, secure setup, and reduced range until strength improves.

How can I progress or regress half nordic curls?

Regress by reducing range, using a resistance band for assistance, or performing incline/tabletop eccentrics. Progress to full nordic curls, add loaded resistance, slow the eccentric tempo, or increase volume once technique and hamstring control are solid.