The Nordic hamstring curl is one of the most effective (and brutally hard) hamstring exercises. It trains the eccentric strength of the hamstring — the phase most responsible for hamstring strain injuries.
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Form Guide
Step-by-step: Nordic Hamstring Curl
1Kneel with ankles anchored (under a bar, held by a partner, or tucked under a pad).
2Lower your body toward the floor using only your hamstrings to slow the descent. Do not collapse quickly.
3When you can no longer control the descent, catch yourself with your hands.
4Push yourself back up (use your hands to assist) and reset.
5The goal is maximizing how slowly you lower — full range, maximum eccentrics.
Common Mistakes
What most people get wrong
Collapsing immediately: if you fall straight down, you're not doing the exercise. Use a band or regress to just holds.
Neglecting the pattern from hip tuck: hips slightly extended (not flexed) keeps the hamstring in its full working length.
Programming
How to program the Nordic Hamstring Curl
2–3 sets of 3–8 reps (full negatives). Start with just the eccentric lowering (catch yourself with hands). Progress by adding a brief hold at the bottom. Full reps (concentric back up) are elite-level strength.
Good alternatives include: Romanian Deadlift, Leg Curl, Good Morning, Hip Thrust.
The Nordic Hamstring Curl is rated Advanced. Learn the movement pattern with lighter weight before progressing.
Your coach knows the Nordic Hamstring Curl
TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.