Nordic Hamstring Curl
The nordic hamstring curl is an isolation exercise that primarily trains the hamstrings, with the glutes and calves assisting. Equipment: bodyweight. Suited to advanced lifters.
- Primary muscles
- Hamstrings
- Secondary muscles
- glutes and calves
- Muscle group
- legs
- Equipment
- bodyweight
- Movement pattern
- Isolation
- Difficulty
- Advanced
- Also searched as
- nordic curl, nordic curls, nordic ham curl
Complete nordic hamstring curl guides
- Proper formNordic Hamstring Curl: Proper Form, Step by StepStep-by-step guide to Nordic hamstring curl form: setup, execution, breathing, tempo, progressions, common mistakes, safety notes, and limitations.
- Muscles workedNordic Hamstring Curl: Muscles Worked and Practical AlternativesClear guide to which muscles the Nordic hamstring curl trains, where it fits in a program, how to progress it, and 3–4 practical alternatives with selection criteria.
- Sets and repsHow Many Sets and Reps for the Nordic Hamstring Curl?Practical, evidence-aligned set/rep/frequency ranges for Nordic hamstring curls by goal, week-to-week progression, and clear cues for when to add weight versus reps.
- Common mistakesThe Most Common Nordic Hamstring Curl Mistakes (and How to Fix Them)Find the most common Nordic hamstring curl technique errors, why they matter, and clear, evidence-aware fixes. Setup cues, regressions, safety notes, and limitations included.
- At-home alternativesNordic Hamstring Curl Alternatives at Home (Minimal Equipment)Four to five at-home substitutes for the Nordic hamstring curl using bodyweight, bands, or dumbbells, with what each preserves, what it loses, and when to head to a gym.
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