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Nordic hamstring curl
Kneeling, with the feet wedged under a sofa or held by a partner, you lower a straight body forward as slowly as you can. The strongest no-equipment hamstring exercise.
- Level
- Advanced
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 4-0-2-0 (down, pause, up, pause)
hamstringsglutescorecalves
Technique
- Kneel on a soft surface, feet anchored, hips extended, arms in front.
- Lower forward in one line from knees to head, braking with the hamstrings.
- Catch yourself with the hands at the bottom, push lightly and return pulling with the heels.
Common mistakes
- Bending at the hips: it should be one line, not a bow.
- Falling without control in the last phase. Shorten the range.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
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Progression
Easier
Single-leg deadlift
This exercise
Nordic hamstring curl
Harder
The next step comes as the library grows.