Nordic Hamstring Curl
Nordic Hamstring Curl Video Guide
The Nordic Hamstring Curl (male) is a strict body weight movement that builds extreme eccentric strength in the hamstrings. This Nordic hamstring curl exercise targets all three muscles of the hamstrings — especially the biceps femoris — and is one of the most proven ways to reduce hamstring injuries, improve acceleration, and increase power in knee flexion exercises.
How to Perform the Nordic Hamstring Curl
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Start in the starting position kneeling on a mat with your ankles firmly secured under a loaded barbell, partner, couch, or sturdy support.
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Keep your body in a straight line from knees to shoulders.
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Slowly lower your torso toward the floor, resisting the fall during the eccentric phase.
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Catch yourself with your hands at the bottom.
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Push lightly to return to the top for the desired number of reps.
GymNation Tip: Lower like you’re trying not to fall—own the eccentric as long as possible before your hands touch, that’s where the real hamstring gains happen.
Personal Trainer Notes:
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Keep the torso and hips in one straight line throughout the movement.
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Control the lowering portion — this is where the real hamstring strength is built.
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Avoid bending at the hips or letting the chest collapse.
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Use hands only for assistance, not momentum.
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Expect a serious burn — this movement plays a vital role in injury prevention and building strength.
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Alternative Hamstring Exercises
Lever Lying Leg Curl
The Lever Lying Leg Curl isolates the hamstrings (biceps femoris, semitendinosus, semimembranosus). It’s one of the most effective machine-based movements for building muscle and strength in the back of the thighs.
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Exercise Ball Leg Curl
The Exercise Ball Leg Curl targets the hamstrings and glutes while also engaging the core. It improves balance and coordination through instability training.
Reverse Sliding Leg Curl on Floor with Towel
The Reverse Sliding Leg Curl on Floor with Towel develops the hamstrings and glutes using bodyweight. It’s a low-impact exercise that challenges control and core stability.
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift targets the hamstrings and glutes through hip hinging. It’s ideal for building posterior chain strength and flexibility.
Cable Assisted Inverse Leg Curl
The Cable Assisted Inverse Leg Curl targets the hamstrings and glutes through an eccentric-focused movement. The cable assistance helps maintain control and build strength safely.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Band Lying Leg Curl
The Band Lying Leg Curl strengthens the hamstrings using resistance bands. It’s perfect for home workouts or warm-ups before heavier leg training.
Nordic Hamstring Curl FAQs
The Nordic hamstring curl builds huge eccentric strength, reduces hamstring injury rates, and trains the short head and long head of the hamstrings through deep knee flexion. It’s one of the most effective hamstring exercises for athletes, sprinters, and anyone needing stronger legs and posterior-chain control.
Beginners can shorten the range, use a resistance band for counter resistance, or perform the movement from an elevated surface. TRX hamstring curls or stability ball leg curls are useful other exercises during progression.
Anchor your ankles under a loaded barbell, sofa, bench, or partner. You can also place a weight plate in front of the knees for comfort. This allows you to perform Nordic curls without a machine and still challenge the eccentric phase effectively.
Nordic curls are extremely demanding because they overload the hamstrings during the fall forward phase. Many athletes can’t complete a full repetition at first — progress improves with consistent training, proper posture, and accessory work like Romanian deadlifts, single-leg variations, and light-weight regressions.
