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Nordic Hamstring Curl

Nordic Hamstring Curl

LegsAnkle anchor / partnerAdvanced
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
HamstringsGlutesCalves

Primary muscle

Hamstrings

Secondary

Glutes, calves

How to do it

Kneel with the ankles anchored, body in a straight line from knees to head. Lower forward as slowly as possible, catch yourself with the hands and pull back up with the hamstrings.

Common mistake

Bending at the hips; dropping suddenly; pushing too hard with the hands.

Alternative

Leg curl machine (easier) · Romanian deadlift
Leg CurlRomanian Deadlift

Your results

No logs yet. Suggested start: bodyweight, increment 1 reps.

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