Exercise library
Nordic Hamstring Curl
Hamstrings · Hinge
Generic hinge demo. Follow the steps below for this exact exercise.
HingeIsolation
A kneeling curl where you lower your whole body with your hamstrings, one of the hardest bodyweight exercises there is.
- Difficulty
- Very hard
- Tracking
- Measured in reps
Muscles worked
HamstringsGlutesCore
Equipment
Bodyweight
How to do it
- Kneel on a padded surface and have a partner hold your ankles or hook them under a heavy, stable object.
- Squeeze your glutes so your hips, knees and shoulders form a straight line.
- Lower your torso toward the floor as slowly as you can, resisting with your hamstrings.
- Catch yourself with your hands when you can no longer hold, then push back up and reset.
Coaching cues
- Start with a small range or with a band helping you and build depth over months.
- Expect real soreness the first few times, so keep the first sessions to a few reps.