Bending at the hips
Keep glutes squeezed so you lower as one straight line.
Hinge · Bodyweight
Nordic Curl
A kneeling bodyweight hamstring exercise where you slowly lower your torso toward the floor with your ankles anchored. It is very demanding on the hamstrings, especially the lowering phase. Good for intermediate and advanced lifters and athletes.
- Primary
- Hamstrings
- Secondary
- Glutes
- Starting rep range
- 5–8 reps
- Target effort
- 2 reps in reserve
- Progression
- Add reps, then difficulty
Muscles worked
The hamstrings resist knee extension as you lower, working hard while lengthening. The glutes help keep the hips extended so the body stays in a straight line.
How to set up
- Kneel on a pad with your ankles secured under a bench, partner, or anchor.
- Keep your body straight from knees to head.
- Cross your arms or hold your hands in front ready to catch yourself.
- Squeeze your glutes to keep the hips extended.
How to do each rep
- Lower your torso forward as slowly as you can, keeping the hips straight.
- Catch yourself with your hands when you can no longer control the descent.
- Push lightly off the floor and pull with the hamstrings to return.
- Aim for a 3-5 second lowering phase.
Common nordic curl mistakes
Dropping too fast
Control the lowering and catch yourself early rather than falling.
Doing too many reps
Start with low volume, such as 2-3 sets of 3-5, because soreness can be severe.
Sets, reps, and progression
Surpass starts the nordic curl at 5–8 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Start with lowering-only reps and use your hands to push back up. Progress by controlling more of the range, then adding full reps.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Nordic Curl alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Are nordic curls good for hamstrings?
Yes. They heavily load the hamstrings during lowering, which builds strength and size.
Why are nordic curls so hard?
Your bodyweight creates a long lever, and few people can control the full range at first. Use partial range or a band for assistance.