Nordic Curl
An eccentric hamstring exercise known for injury prevention. One of the best bodyweight hamstring exercises.
Short answer
Nordic Curl: an advanced bodyweight exercise for the hamstrings. You need an anchor point. A typical target: 3 sets of 3-8 reps. If it is still too hard, start with the easier variation, “Negative Only”. Once it feels easy, “Weighted Nordic” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Kneel with feet anchored.
Keep body straight from knees to head.
Slowly lower your body forward.
Catch yourself and push back up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the nordic curl work?
The hamstrings work eccentrically to control your descent, and this is one of the very few movements that loads them in a knee-flexion pattern under near-maximal eccentric tension. That specific loading is why the exercise has such a strong reputation for reducing hamstring injuries. The glutes work to keep the hips extended - the hips must not fold - and the core holds the line from knee to shoulder. Coming back up, when possible at all, is an extremely hard concentric hamstring effort.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 3 to 8 reps, once or twice a week, and no more - the eccentric loading produces significant soreness and the hamstrings need recovery. Lower as slowly as you can and push off the floor with your hands to return. Progress by extending how far you can descend under control before your hands take over. Expect weeks of very short ranges at first, which is normal and still effective.
If you are stuck
Bending at the hips is the fault that makes the movement far easier and removes most of the hamstring loading - the body must stay straight from knees to head, so squeeze the glutes throughout. Dropping too fast is the other issue: an uncontrolled fall trains nothing and is how people strain a hamstring. If you cannot control any part of the descent, use a band for assistance or start with a much smaller range.
Progressions
Level up your training
Nordic Curl questions
Why are Nordic curls so effective for hamstrings?
Nordic curls train the hamstrings eccentrically (lengthening under load), which builds strength through the full range and has been shown to significantly reduce hamstring injury risk in athletes.
How do I progress to full Nordic curls?
Start with slow negatives only (lower yourself as slowly as possible). Use band assistance or push off the ground at the bottom. Gradually reduce assistance until you can control the full movement.
What can I use to anchor my feet for Nordic curls?
Use a loaded barbell, hook feet under a couch or bed, have a partner hold your ankles, or use a dedicated Nordic curl bench. Secure ankle anchoring is essential for safety.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Ready to Practice Nordic Curl?
Find a calisthenics park with anchor point near you and start training.