What if I can't do a full rep yet?

Focus exclusively on the lowering phase by going as slowly as possible until you reach the floor. Use your arms to push yourself back up and repeat until you build the strength to control the entire range.

How often should I train Nordic Curls?

Because of the high eccentric load, start with one or two sessions per week. Two to three sets of five to eight reps is sufficient for most athletes to see significant strength gains.

Is knee pain normal during this exercise?

You should feel tension in the back of the legs, not sharp pain in the joint. Ensure you are using a thick mat or pad under your knees and that your ankles are anchored comfortably.

Nordic Curl Guide: Master the Ultimate Hamstring Move

Learn how to perform the Nordic Curl with proper form to build elite hamstring strength, prevent injury, and improve athletic performance.

How to Perform

Begin in a tall kneeling position on a soft pad with your ankles securely anchored by a partner or a heavy weighted bar.
Engage your core and glutes to maintain a straight line from your knees to your shoulders throughout the entire movement.
Lower your torso toward the floor as slowly as possible by extending your knees and resisting gravity with your hamstrings.
Keep your hips extended and avoid bending at the waist as you descend toward the ground.
Place your hands in front of your chest to catch yourself once your hamstrings can no longer control the descent.
Push off the floor slightly with your hands to assist your hamstrings in pulling your body back to the starting vertical position.

Common Mistakes

Breaking at the hips and pushing the butt backward
Falling too quickly without resisting the eccentric phase
Losing core tension and arching the lower back
Using excessive momentum from the arms during the ascent

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Erector Spinae
Glutes

Related Guides

Hamstrings · Legs