Nordic curl

Kneeling with the ankles held, the body lowers forward slowly against the hamstrings; programmes that include it roughly halve hamstring injuries.

Hamstring curl family

Nordic curl

Harder option

Kneeling with the ankles held, the body lowers forward slowly against the hamstrings; programmes that include it roughly halve hamstring injuries.

DemandHard

Equipment requiredFloor space + An anchor point

Muscle focusHamstrings · Glutes

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 upright on a pad with the ankles held down by a partner or a secure anchor.
Keeping the body straight from the knees to the head, lower forward as slowly as the hamstrings allow.
Catch yourself on the hands when you can no longer control the lowering, then push back up to kneeling.

Form cues

Keep the hips straight; do not bend at the waist.
Lowering further and more slowly makes it harder.

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.

Expect delayed soreness at first; start with very few repetitions. 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.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes.

Equipment

An anchor point

Level

Advanced. See the easier and harder options above.

Workouts that use it

Advanced calisthenics workout · 45 min

Pain guides that use it

Part of a staged plan, with when to get help first.

Hamstring strain exercises: from first days to sprinting

Similar moves

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

Seated Leg Curl demonstrated on the 3D figure

3D demoSeated Leg CurlBeginner · Strength machine

Standing Leg Curl demonstrated on the 3D figure

3D demoStanding Leg CurlBeginner · Strength machine

Glute-ham raise demonstrated on the 3D figure

3D demoGlute-ham raiseAdvanced · Other / check instructions

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

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Questions people ask

What muscles does the Nordic curl work?

Mainly the hamstrings, with help from the glutes.

What equipment do I need for the Nordic curl?

An anchor point.

Is the 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 Nordic curl?

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

How do I make the Nordic curl harder?

Progress to the Full Nordic curl, or add load, range or slower lowering once your form is solid.