HamstringsAdvanced
Nordic Hamstring Curl
How to do it
- 1
Kneel on a pad with your ankles anchored under something sturdy.
- 2
Keep your body straight from knees to head.
- 3
Lower yourself forward as slowly as possible using your hamstrings.
- 4
Catch yourself with your hands and push back up to the start.
Common mistakes
- Bending at the hips.
- Dropping quickly after the first few degrees.
Tips
- Even partial reps are valuable — focus on the slow lowering.
- Strongly linked to hamstring injury prevention in sport.
Alternatives
More hamstrings exercises
Workout plans
Build your complete workout
Generate my workoutUseful for this
Some links are affiliate links: we may earn a commission at no extra cost to you. It never changes our recommendations.
- Editorial pick
Exercise mat
Comfortable surface for core and floor exercises.
View options ↗