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Hamstrings and glutes ยท Knee flexion

Nordic Hamstring Curl

An isolation knee flexion exercise for the hamstrings, done with your bodyweight.

Bodyweight Isolation Reps at bodyweight Also called: nordics, nordic curl

Muscles worked

Primary

Hamstrings

Do most of the work.

Secondary

None to speak of

This one is focused.

  • HamstringsBack of the thighsPrimary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Kneel with the ankles held down and the hips straight in line with the trunk.
  3. Lower the body forward as slowly as you can without bending at the hips.
  4. Catch yourself with the hands, push back up lightly and repeat.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending at the hips. Keep the hips straight, in line with the trunk, as you lower.
  • Dropping fast. Lower as slowly as you can; the lowering is the exercise.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.