LEGS · COMPOUND
Nordic Hamstring Curl
A demanding bodyweight hamstring exercise using a controlled lowering phase.
Primary musclesHamstrings
Secondary musclesGlutes, Calves
EquipmentBodyweight, Anchor
DifficultyAdvanced · Knee Flexion
How to perform
- Secure the ankles and brace the trunk.
- Lower the torso forward slowly using the hamstrings.
- Catch or assist the return as needed before resetting.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hamstrings as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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