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Nordic Hamstring Curl: How to Do It and Beginner Progressions
Nordic Hamstring Curl: How to Do It and Beginner Progressions
The Nordic hamstring curl is a bodyweight exercise where you kneel, anchor your feet and slowly lower your torso toward the floor using only your hamstrings. It is very challenging, especially during the lowering phase, and it is popular with athletes.
Muscles Worked
The Nordic curl mainly trains the hamstrings through knee flexion, with a strong focus on the eccentric (lowering) phase. Your glutes and core keep your body straight.
How to Set Up
- Gym: use a Nordic bench, a GHD, or hook your heels under a loaded barbell with a pad.
- Home: have a partner hold your ankles, or anchor your feet under a heavy couch.
Place a pad under your knees.
How to Do a Nordic Hamstring Curl
- Kneel with your ankles anchored and body upright.
- Squeeze your glutes so your body forms a line from knees to head.
- Lower your torso forward as slowly as you can.
- Catch yourself with your hands when you can no longer control it.
- Push back up with your hands and use your hamstrings to return to the start.
Progressions
- Partial range Nordics.
- Band-assisted Nordics: a band anchored behind you supports your chest.
- Eccentric-only Nordics with a push back up.
- Full Nordics with a curl back up.
Common Mistakes
- Bending at the hips.
- Dropping too fast.
- Too much volume too soon. Start with a few reps; Nordics can leave your hamstrings very sore.
Sets and Reps
Start with 2 to 3 sets of 3 to 5 reps once or twice a week and build slowly.
Pair With Leg Curls and Hinges
Nordics pair well with leg curls and hip hinges such as the stiff leg deadlift.
Gear Notes
Nordics need no equipment, but a cable ankle strap at $9.99 opens up standing cable leg curls for extra hamstring work.
Why the Nordic Curl Is So Hard
During a Nordic curl, your hamstrings must control your entire upper body as it tips forward around your knees. The further you lean, the longer the lever becomes, so the exercise gets harder as you go down. That is why most people can control the first part easily and then fall the rest of the way. The goal is to extend your controlled range little by little over weeks and months.
How to Anchor Your Feet Safely
Whatever you use, it must not move. Good options include:
- A dedicated Nordic bench or glute ham developer.
- A partner kneeling on or firmly holding your ankles.
- A loaded barbell in a rack set low, with a pad around the bar.
- A lat pulldown seat with your ankles hooked under the thigh pads, facing away from the machine.
- At home, a heavy, stable couch or bed frame.
Put a folded mat or cushion under your knees for comfort.
Body Position Cues
- Squeeze your glutes to keep the hips extended.
- Keep a straight line from your knees to your shoulders.
- Cross your arms over your chest or keep them ready in front of you to catch yourself.
- Lean forward slowly and resist with your hamstrings the entire time.
If your hips bend, you are turning it into a hinge, which makes the exercise easier but changes its focus.
Band-Assisted Setup
Anchor a resistance band high behind you, such as on a rack or pull-up bar, and loop it around your chest under your arms. The band takes some of your weight, especially at the bottom. As you get stronger, use thinner bands until you no longer need one.
A Simple 6-Week Nordic Plan
Weeks 1 and 2
2 sets of 3 slow negatives, catching yourself at the bottom. Once per week.
Weeks 3 and 4
3 sets of 3 negatives. Twice per week.
Weeks 5 and 6
3 sets of 4 to 5 negatives, trying to control a deeper range before catching yourself.
After this, start adding a short push and a curl back up, or use lighter bands to complete full reps.
When to Do Nordics in Your Week
Nordics create significant soreness when you first start. Place them on a day before a rest day or at the end of a lower body session. Avoid doing them right before heavy deadlifts or sprint sessions until you are used to them.
Nordic Alternatives When You Cannot Anchor Your Feet
- Stability ball leg curl.
- Slider leg curl.
- Lying or seated machine leg curl with a slow lowering phase.
- Romanian deadlift for hip-based hamstring work.
Tracking Nordic Progress
Video yourself from the side and note the angle at which you lose control. Over time that angle should get closer to the floor. Also track the band thickness you need, if any.
Nordics vs Glute Ham Raise
The glute ham raise uses a special bench that lets your hips extend and your knees bend together. It is often a bit easier than the Nordic curl and can be a good stepping stone between machine leg curls and full Nordics.
Common Questions
Should I curl back up? Pushing up with your hands is fine while you build strength. Full concentric reps come later.
How fast should I lower? As slowly as you can, aiming for three to five seconds of control.
FAQ
Are Nordic curls hard?
Yes. Most people can only control a partial range at first.
Can beginners do Nordic curls?
Yes, with assistance and a small number of reps.
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