Nordic curl
- Muscle group
- Legs
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves
- Kneel on a padded mat and anchor your heels securely under a stable object or have a partner hold them down.
- Start in an upright position, creating a straight line from your knees to your head.
- Keeping your body straight and hips extended, slowly lower your torso toward the floor, using your hamstrings to control the entire descent.
- Use only your hamstrings to powerfully pull your body back to the upright starting position to complete the repetition.
Tips
- Keep your hips fully extended throughout the descent so your body moves as one rigid unit from knees to head.
- Lower yourself as slowly as you can control, then use a strong hamstring contraction to pull your body back to upright.
- Before you begin, confirm that your heel anchor is completely stable so it does not shift during the movement.
Common mistakes
- Allowing the hips to bend during the descent so the torso and thighs form an angle rather than a straight line.
- Pushing off the floor with the hands to return to the upright position instead of pulling with the hamstrings.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
