Hip-flexed Nordic curl

Anchor for the ankles

Also called hip-flexed nordic

A Nordic curl done with the hips bent and the torso leaning forward instead of a straight line from knees to head. The bent hips shorten the lever, so it is an easier progression toward the full version.

Ankles anchored, hips bent and fixed
Lower slowly, resisting with the hamstrings
Catch with the hands and push back up

Movement

Pattern: Knee flexion
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: None
Variation of: Nordic hamstring curl

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

HamstringsMain

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.0
Below average; better options exist for every goal. 1 source.
By muscle: Hamstrings 2.0 (1).
- 2/5 In 39 adults the hip-flexed Nordic curl gave lower biceps femoris excitation than the conventional version at similar force output, which authors suggest could serve as a progression step. Esquírio et al., Eccentric Force and Regional Biceps Femoris Muscle Excitation During Conventional and 80° Hip-Flexed Nordic Curl. @ Abstractfor hamstringspaperMechanism2024checked by AI