Nordic hamstring curl

Also called Nordic curl, self-assisted Nordic curl.

What is a nordic hamstring curl?

A Nordic hamstring curl is a kneeling leg curl with your ankles anchored behind you. You lower your body forward from the knees, catch yourself with your hands, and use as much hand assistance as needed to return upright. This guide covers the self-assisted floor version, which trains the hamstrings.

Anatomical illustration of a man kneeling with his ankles beneath a bench support, first upright and then leaning forward with his hands on the floor.

How do you perform a nordic hamstring curl?

Set up

Kneel on padding with your ankles secured under a fixed, padded support. Check that the support cannot tip, slide or release your feet before leaning forward.
Start tall from knees to shoulders, with your hips extended and your hands ready in front of your chest.

Execution

Lean forward from your knees, keeping your hips in line with your torso as you lower slowly.
Before you lose control of the descent, reach your hands to the floor and bend your elbows to catch yourself.
Push through your hands as much as needed while bending your knees to bring your body back upright.
Reset your straight body position before the next repetition.

Common mistakes

Folding at the hips
Keep your hips in line with your torso. Shorten the descent if you cannot hold that position.
Waiting too long to catch yourself
Bring your hands down while you can still manage the landing; do not fall onto your face or chest.
Using an unsecured ankle anchor
Test the support before each set. A loose bench or a light object can move when you lean forward.

Where it fits in a session

Use it for direct hamstring work while you can still control the descent.

Track repetitions and how much hand assistance you use. Keep the anchor and range consistent between sets.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

The hamstrings work across the knee during the controlled lowering and assisted return.

Frequently asked questions

Do I have to pull myself back up without my hands?

No. This version uses the hands to catch the descent and assist the return. Use enough assistance to keep control rather than forcing an unassisted repetition.

Is this the same as a reverse Nordic curl?

No. Here you face the floor as you lean forward with your ankles anchored. A reverse Nordic starts kneeling and leans backward.

Sources

OpenStax. Anatomy and Physiology 2e. Appendicular Muscles of the Pelvic Girdle and Lower Limbs. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-6-appendicular-muscles-of-the-pelvic-girdle-and-lower-limbs