Nordic hamstring curl

Bodyweight, ankles anchored

Also called nordic curl, nordics

Nordic hamstring curl, start position — Images: Free Exercise DB (public domain)

Nordic hamstring curl, end position — Images: Free Exercise DB (public domain)

Kneel with the ankles anchored and the body straight from knees to head. Lower forward under control, resisting with the hamstrings, then catch with the hands.

Hips extended, body straight
Control the descent with the hamstrings
Push back up with the hands

Movement

Pattern: Knee flexion
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: None
Variations: Glute-ham raise

Muscles worked

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

Lower body

HamstringsMain
GlutesHelper

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 better4.0
Very good; among the better picks for the muscle. 2 sources.
- 4/5 Called a phenomenal hamstring size builder that also builds resilience against sprint-type hamstring injuries; can be loaded later once strong. Renaissance Periodization, Best Hamstring Exercise You’re NOT Doing @ 0:00videoExpert opinion2025checked by AI
- 4/5 Called a phenomenal hamstring exercise for size, in addition to building resilience against sprint-type strains. Renaissance Periodization, Exercise Scientist Critiques Knees Over Toes Guy @ 8:45videoExpert opinion2024checked by AI