Muscles worked
What the nordic hamstring curl trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pad your knees. Kneel on a folded mat or thick pad. Your whole body weight rests on your kneecaps, so a hard floor gets painful fast.
- 02
Anchor your ankles. Have a partner kneel behind you and press your ankles down with their hands, or hook your heels under a Nordic bench, a loaded and padded barbell, or a pad that cannot move. Test it before the first rep.
- 03
Line up. Kneel tall with your hips straight, so your knees, hips, shoulders and head make one straight line. Your thighs should be vertical.
- 04
Hands ready. Hold your hands in front of your chest, palms forward, so they are ready to catch you at any point.
- 05
Brace. Squeeze your glutes, tighten your abs and keep your chin tucked. Hold that position for the whole rep.
Step by step
How to do the nordic hamstring curl
- 01
Start the lean. Let your body tip forward from the knees only. Your hips stay straight and your thighs move with your torso as one piece.
- 02
Lower slowly. Fight gravity with your hamstrings and lower as slowly as you can, aiming for an even descent of several seconds. Expect to feel the backs of your thighs working hard.
- 03
Hold the line. As it gets harder, keep pushing your hips forward. Bending at the hips shortens the lever and takes work off the hamstrings.
- 04
Catch. When you can no longer control the fall, let your hands meet the floor and lower into the bottom of a push-up with soft elbows.
- 05
Return. Give a small push off the floor with your hands, just enough to get going, then pull yourself back up to kneeling with your hamstrings. Use as much push as you need at first.
- 06
Reset. Kneel tall, re-squeeze your glutes and take a breath before the next rep.
Cues to say in your head
- Knees to head, one line
- Squeeze your glutes
- Fight the fall
- Slow all the way down
- Catch soft
- Pull back with hamstrings
Fix these first
Common mistakes
Bending at the hips
Squeeze your glutes and push your hips forward. If your hips keep folding, shorten the range or use a band until you can hold the line.
Dropping fast after the first few inches
Lower only as far as you can control and catch yourself there, or use band assistance. A controlled half rep beats a free fall.
Arching the lower back
Keep your ribs down and your abs tight. Your trunk should look the same at the bottom as it did at the top.
Doing too many reps in the first sessions
Start with one or two sets of a few reps. This exercise tends to cause heavy soreness for several days if you jump in with high volume.
A loose ankle anchor
Make sure your heels cannot lift. If your feet slide, you lose tension in the hamstrings and can tip over.
Kneeling on a hard surface
Use a thick pad under your knees so discomfort at the kneecap doesn't cut the set short.
Stay safe
The normal way to fail a rep is to catch yourself with your hands and lower into a push-up position, so keep your hands ready and the floor in front of you clear. Make sure the anchor is solid before you start. Build up volume slowly, because this exercise tends to cause strong soreness in the first weeks. Stop if you feel a sharp or sudden pain in the back of your thigh or knee, and if you are coming back from a hamstring strain, check with a physio or doctor before adding Nordics.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 1 to 2 | 3 to 5 | 50–70% 1RM | 1 to 2 min |
| Strength | 2 to 3 | 3 to 6 | 80–90% 1RM | 2 to 3 min |
| Muscle | 3 | 5 to 8 | 67–80% 1RM | 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
173–194lb
2 to 3 sets of 3 to 6 reps, 2 to 3 min rest. The common format for hamstring strength. One or two sessions a week, with each rep lowered as slowly as you can.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Nordic Hamstring Curl questions
What muscles do Nordic hamstring curls work?
Mainly the hamstrings, which brake your body on the way down and pull you back up. The calves help bend the knee, and your glutes, abs and lower back hold your body in a straight line.
What is a good Nordic curl progression?
Start with partial reps, lowering only as far as you can control, or loop a resistance band across your chest and under your arms, anchored high behind you, so it takes some of your weight. Over the weeks, lower further and slower, then use a lighter band. Once you can control the full way down, work on pulling yourself back up with less push from your hands.
Do Nordic curls help prevent hamstring injuries?
They may help. Research in team sport athletes suggests regular Nordic training can lower the risk of hamstring strains, though the reasons are still debated. It is not a guarantee, and it tends to work best as one part of a full program with sprinting, strength work and sensible training loads.
How many sets and reps of Nordic curls should I do?
Most programs use two to three sets of three to six slow reps, one or two times a week. Beginners should start with one or two sets of a few reps, because soreness can be strong in the first weeks.
Why can't I do a full Nordic curl?
Almost nobody can at first. The lever is long and the hamstrings have to hold your whole upper body, so most people drop quickly past a certain angle. Train the range you can control and add depth slowly.
Can I do Nordic curls at home without equipment?
Yes. Kneel on a pillow or folded mat and hook your heels under a heavy couch, a secured bed frame or a partner's hands. Make sure whatever holds your ankles cannot move or tip.
Train in Protocol
Log your nordic hamstring curl by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.