How to do the Nordic Hamstring Curl
Kneel on a mat and anchor your heels under something solid or have a partner hold them.
Keep your body in a straight line from knees to head.
Lean forward slowly, braking the fall with your hamstrings.
Catch yourself with your hands and push lightly to return to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
Alternatives
Same muscles, similar movement: swap in one of these if the Nordic Hamstring Curl doesn’t suit your gym or your joints.
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