Full Nordic curl

The Nordic curl with the way back up too: kneeling with the ankles anchored, the body tips forward in one line until the chest is low over the floor, and the hamstrings pull it back up to kneeling without a push from the hands.

Hamstring curl family

Full Nordic curl

Harder option

DemandExtreme

Equipment requiredFloor space + An anchor point

Muscle focusHamstrings · Glutes · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Kneel tall with the ankles anchored and the hands at the chest.
Tip forward as one straight line from the knees to the head, the hips staying open, as far as you can control.
Pull back up to kneeling with the hamstrings.

Form cues

Keep the hips open throughout: no bending at the waist.
Only once the lowering is controlled all the way down.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

van Dyk 2019 · The Nordic hamstring exercise and hamstring injury (meta-analysis, BJSM) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Abs.

Equipment

An anchor point

Level

Expert. See the easier and harder options above.

Similar moves

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

Ball Leg CurlBeginner · Exercise ball

Seated Band Hamstring Curl demonstrated on the 3D figure

3D demoSeated Band Hamstring CurlBeginner · Other / check instructions + A bench or box

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Seated Leg Curl demonstrated on the 3D figure

3D demoSeated Leg CurlBeginner · Strength machine

Staggered-stance bridge (offset bridge) demonstrated on the 3D figure

3D demoStaggered-stance bridge (offset bridge)Beginner · No equipment

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Questions people ask

What muscles does the Full Nordic curl work?

Mainly the hamstrings, with help from the glutes and abs.

What equipment do I need for the Full Nordic curl?

An anchor point.

Is the Full Nordic curl good for beginners?

It is an advanced move. Build up to it with the Slider hamstring curl first.

What is an easier alternative to the Full Nordic curl?

Try the Slider hamstring curl. Both are written steps in the same progression.