Nordic Curl.

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

Pro cues.

• Control the lowering as long as possible

• Keep the hips extended, no piking

• Use bands or a partner to scale

Questions, answered.

What is the Nordic Curl?

Bodyweight knee-flexion drill that builds eccentric hamstring strength.

What muscles does the Nordic Curl work?

The Nordic Curl primarily works your hamstrings. It also recruits your glutes and calves (gastrocnemius) as secondary movers.

What equipment do I need for the Nordic Curl?

None. The Nordic Curl is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Nordic Curl?

A typical prescription for the Nordic Curl is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.

Is the Nordic Curl good for beginners?

The Nordic Curl is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.