Nordic hamstring curl
Also called: Nordic hamstring curl, Russian leg curl
Kneel with ankles anchored and slowly lower your body forward, resisting with your hamstrings.
Catch: hamstrings working.
Main: hamstrings Also: glutes, calves
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Very high load on the hamstrings; the first sessions cause strong soreness. Start with 1–2 sets of a few reps, lower only as far as you control, and catch yourself with your hands.
Be able to do first:
- Several weeks of Romanian deadlifts or glute bridges
- Main muscles
- hamstrings
- Equipment
- None
- Level
- Show-off
- Pattern
- Hinge
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Anchor your ankles under something that can't move.
- Body straight from knees to head.
- Lower as slowly as you can; catch yourself with your hands.
How to do it
- Kneel on a mat with your ankles anchored under a heavy sofa, a loaded bar, or a partner's hands.
- Keep your body straight and lean forward slowly.
- When you can't hold it, fall onto your hands like a push-up.
- Push off the floor to help yourself back up.
Common mistakes
| Common mistake | Fix |
|---|---|
| Bending at the hips | Squeeze your glutes; stay straight from knees to head. |
Stop if
Stop if you feel sharp or pinching pain in the back of your thigh or knee, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: hamstring, knee pain.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.