HyperBody
Exercise library · Legs

Nordic Curl.

Bodyweight knee-flexion drill that builds eccentric hamstring strength.

AdvancedBodyweight
Nordic Curl
The numbers
Sets
3–4
Reps
8–15
Rest
45–75
Muscles
Primary
Hamstrings
Secondary
Glutes · Calves (gastrocnemius)
The play-by-play

How to do it.

  1. Step 01

    Kneel on a pad with the ankles anchored

  2. Step 02

    Keep the body straight from knees to head

  3. Step 03

    Lower the torso forward as slowly as possible

  4. Step 04

    Resist with the hamstrings the whole way

  5. Step 05

    Catch with the hands near the floor

  6. Step 06

    Push back up to the start

What separates good from great

Pro cues.

  • Control the lowering as long as possible

  • Keep the hips extended, no piking

  • Use bands or a partner to scale