What is Nordic Curls?
Nordic Curls are a medium-difficulty bodyweight exercise that eccentrically and concentrically trains the hamstrings while engaging the core and upper back. Performed from a kneeling, anchored-feet position, they emphasize slow lowering and controlled support to build hamstring strength and posterior chain resilience.
How to Do Nordic Curls
- Set up anchor: Secure your feet under a padded bar, partner hold, or heavy object so heels are anchored and knees can move freely without slipping.
- Kneel tall: Kneel with shins vertical, hips extended and torso upright; place hands ready at chest height to control fall and protect shoulders.
- Brace core: Tighten core and glutes to maintain a straight line from knees to shoulders; avoid bending at the hips during the descent.
- Slow eccentric descent: Lower your torso forward slowly, resisting with hamstrings until you cannot control the descent; aim for 2–4 seconds per repetition.
- Assisted return: Use hands to push lightly off the floor or a small rebound to help the hamstrings pull you back to start, minimizing momentum.
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
Required Equipment
None (bodyweight only)
Frequently Asked Questions
What are the benefits of Nordic Curls?
Nordic Curls strengthen the hamstrings eccentrically and concentrically, improve posterior chain resilience, reduce knee injury risk by improving eccentric control, and engage core and upper-back stabilizers. They're efficient for building hamstring strength without heavy equipment.
What common mistakes should I avoid when doing Nordic Curls?
Common mistakes include allowing hips to bend forward, using excessive upper-body push to return, anchoring feet insecurely, and dropping too fast without control. Fix by bracing hips, focusing on slow eccentrics, securing foot hold, and using hands only as minimal assistance.
How can I progress or regress Nordic Curls?
Progress by increasing range, slowing eccentrics, adding weighted foot resistance, or performing deficit variations. Regress with assisted eccentrics, band-assisted returns, partner support, Romanian deadlifts, or single-leg hamstring curls to build capacity before full Nordic Curls.