How to Do the Nordic Hamstring Curl
Advanced legs exercise — bodyweight.
The Nordic Hamstring Curl is an advanced-level legs exercise that works several muscles together, led by the hamstrings, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Hamstrings
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Kneel upright on a pad with your ankles anchored under a heavy object or held by a partner.
- 2Keeping your hips extended and your body in a straight line from knees to head, slowly lower your torso toward the floor by resisting with your hamstrings for as long as possible.
- 3Catch yourself lightly with your hands, then push off just enough to help your hamstrings pull you back up.
- 4A very demanding hamstring exercise; reduce range of motion to regress.
How to program the Nordic Hamstring Curl
- Do the Nordic Hamstring Curl early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Nordic Hamstring Curl alternatives
No space? These train the same hamstrings, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Nordic Hamstring Curl is rated advanced. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Nordic Hamstring Curl with a move for the opposing muscles — the Bodyweight Lunge (quadriceps) or the Bodyweight Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Nordic Hamstring Curl can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Nordic Hamstring Curl automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Nordic Hamstring Curl work?
The Nordic Hamstring Curl primarily targets the hamstrings within the legs muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Nordic Hamstring Curl?
None — the Nordic Hamstring Curl is a bodyweight exercise you can do anywhere, no gym required.
Is the Nordic Hamstring Curl a compound or isolation exercise?
The Nordic Hamstring Curl is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Nordic Hamstring Curl should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Nordic Hamstring Curl good for beginners?
The Nordic Hamstring Curl is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Nordic Hamstring Curl?
Good substitutes that train the same hamstrings include the Glute-ham Raise (bodyweight), the Dumbbell Stiff Leg Deadlift (dumbbell), the Stiff-Legged Dumbbell Deadlift (dumbbell). Pick the one that matches the equipment you have.
Can I do the Nordic Hamstring Curl at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
