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Hamstrings · Advanced

Nordic Hamstring Curl

Advanced bodyweight hamstring curl emphasizing eccentric control.

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Nordic Hamstring Curl demonstration

Exercise overview

Training details

HamstringsGlutesCalvesCore

Equipment

Nordic Bench

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Kneel on a Nordic bench with your ankles secured beneath its padded restraint.
  2. 02Extend your hips and brace so your body forms a straight line from knees to head.
  3. 03Lower your whole body forward as slowly as possible by resisting with your hamstrings.
  4. 04Place your hands on the pad when you can no longer control the descent and absorb the landing softly.
  5. 05Push lightly through your hands to assist the return to upright while maintaining the straight body line.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPartner Nordic CurlEasier regressionLying Leg CurlRelated variationInverse Leg Curl with Bench Pads

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Good MorningComparable substituteDumbbell Lying Leg CurlComparable substituteGliding Leg CurlComparable substituteBand Prone Single-Leg Curl

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