- Hamstrings
- Bodyweight
- Advanced
Nordic hamstring curl
The Nordic hamstring curl works your hamstrings, with your calves and glutes helping. Start with 2 to 3 sets of 3 to 5 reps, stopping with about 2 to 3 reps in reserve. To build muscle, do 2 to 4 sets of 4 to 8 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Lower very slowly
- Tip 2Hips straight, no bending
- Tip 3Hands ready to catch
Where you should feel it
In your hamstrings, which work hard to brake the descent. It is an advanced exercise: fatigue comes in just a few reps.
- Main muscles
- Biceps femoris and semitendinosus and semimembranosus
- Also working
- Gastrocnemius and gluteus maximus
How to do it
Kneel on a folded mat and lock your heels under a sturdy padded anchor, like the locked roller of a machine.
Keep your body straight from knees to head with your glutes squeezed, arms crossed or hands ready in front of you.
Lean your whole body forward very slowly, resisting with your hamstrings, without bending at the hips.
When you can't hold it any longer, catch yourself with your hands, push off lightly and return to kneeling using your arms and hamstrings.
Common mistakes
Mistake
Bending at the hips and sitting back.
How to fix it
Squeeze your glutes and keep a straight line from knee to head. The movement happens only at the knee.
Mistake
Dropping fast right from the start.
How to fix it
Brake the descent as long as you can. A band anchored high and looped around your chest helps you lower more slowly.
Mistake
Your heels slipping out of the anchor.
How to fix it
Check the anchor before you start: it needs to be sturdy, padded and immovable.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 3 to 5 | 2 to 3 | 1.5 to 3 min |
| Muscle and definition | 2 to 4 | 4 to 8 | 1 to 3 | 1.5 to 3 min |
Advanced exercise. Each rep counts for the controlled descent; you can push back up with your hands.
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Band-assisted Nordic curl
A band anchored high in front of you and looped around your chest helps you hold the descent.
Lying leg curl
Same muscle, with a weight you choose and no need for a foot anchor.
At home or with more support
At home: slider leg curl
At home, without a safe foot anchor, swap to slider leg curls with a towel on a smooth floor.
Prefer more stability? Lying leg curl
Prefer your body supported? Lying on the leg curl machine, you work the same area with a weight you choose.
Taken? Swap it for one of these
They work the same main muscle.
Lying leg curl
Hamstrings · Machine
BeginnerSeated leg curl
Hamstrings · Machine
BeginnerSlider leg curl
Hamstrings · Sliders or towel
Intermediate
Keep exploring
Hamstrings
18 exercises
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Exercise choice
Maeo S, Huang M, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026