Are you wanting to add Nordic hamstring curls to your usual gym routine? Smart decision!
While this powerful movement builds bulletproof hamstrings, it’s also one of the most challenging bodyweight exercises out there. So, before jumping right in, I’ll walk you through everything you need to know – including how to do them properly, why they’re so effective, the benefits, and some common mistakes to avoid so you don’t end up sore in all the wrong places.
Everything you’ll need for Nordic hamstring curls:
→ Yourself
→ A soft surface
→ Something to anchor your ankles – a sturdy piece of furniture or even a partner to hold them
→ A Nordic hamstring curl machine, glute-ham developer, or Nordic bench (totally optional)
How to Do a Nordic Hamstring Curl Without a Machine
This is a 5-step guide to doing a Nordic hamstring curl without a machine:
Step 1) Get into position: Kneel down with your ankles securely anchored behind you. Your knees can be hip-width apart here, and your body upright, like you’re kneeling tall and proud.
Step 2) Brace your core: Tighten your abs and glutes during this step to keep your body straight. Don’t let your hips bend – think of your body from your knees up as one straight line.
Step 3) Lower yourself forward: Start leaning forward as slowly as you can, keeping your body straight. Your hamstrings will kick in to control the movement, but go as low as possible.
Step 4) Catch yourself: If you can’t go all the way down yet (which is 100% normal!), use your hands to catch yourself lightly at the bottom. Try not to collapse – keep it ultra-controlled here.
Step 5) Push back up: If you can, pull yourself back to the starting position using your hamstrings. If not, push up with your hands and reset. You’ll be able to build this up with time.
How to Do a Nordic Hamstring Curl With a Machine
To do a Nordic hamstring curl with a machine, you’ll need – well – a machine.
The two most common options are the Nordic bench and the glute-ham developer (GHD). Both anchor your lower body so you can lower your upper body forward in a controlled motion, targeting your hamstrings. The Nordic bench usually has padded ankle supports and a flat surface to kneel on, while the GHD has a curved pad for your thighs and adjustable footplates.
For reference, check out a photo of the GHD below!
You can often find one (or both machines) in the functional training or strength area of your usual gym – just look for the machine that lets you kneel and lock your ankles in place.
This is a 5-step guide to doing a Nordic hamstring curl with a machine:
Step 1) Set up: Adjust the footplate/ankle pads so your feet and lower legs are in place – you don’t want wiggle room here. Your knees can rest on the padding, with your thighs supported and your upper body free to move. Think tall and relaxed up top, solid and secure down below.
Step 2) Get into starting position: Kneel upright on the machine with your torso tall, hips extended, and your hands by your sides or crossed in front of you. Brace your core and glutes.
Step 3) Slowly lean forward: Begin to lower your upper body forward in a straight line with smooth, controlled movements, from your knees all the way up to your head. Keep your hips from bending (try not to slouch) – the movement should come from your knees, not your waist.
Step 4) Control the descent: Lower yourself as slowly and smoothly as possible. Your hamstrings will be working overtime to keep you from falling too fast, and you’ll probably feel the burn pretty quickly (that’s a good sign!). Once you reach the point where you can’t hold yourself up any longer, gently catch yourself with your hands to avoid face-planting. Don’t worry if you can’t go all the way down yet, just going as far as you can with control builds serious strength.
Step 5) Push back up or reset: Try to use your hamstrings to pull yourself back up to the OG starting position – no hands if you can help it here. But you’re not there yet (which is normal – don’t sweat it), just use your hands to lightly push yourself back up and reset.
What Is a Nordic Hamstring Curl?
The Nordic hamstring curl is one of our fave bodyweight exercises because it emphasizes eccentric strength – this means your muscles are working at top form as they lengthen. In this case, it’s all about your hammies (AKA hamstrings), a group of three muscles on the back of your thigh that play a big role in hip extension, knee flexion, and overall posterior chain strength.
During a Nordic hamstring curl, you kneel and anchor your ankles firmly in place (either with a trusted partner or under a very stable surface), then slowly lower your torso toward the ground while keeping your hips extended. The real challenge here comes from resisting gravity: your hamstrings have to work overtime in order to properly control your slow, downward descent.
This movement gained virality in elite sports performance circles in the 2000s, but its roots go back to Scandinavian strength and conditioning programs, particularly in Denmark and Norway. Originally used as part of injury prevention for soccer players, Nordic hamstring curls quickly gained global traction after some reputable studies highlighted their impressive benefits. [1]
Nordic Hamstring Muscles Worked
While the Nordic hamstring curl isn’t your beginner-friendly, Average Joe exercise, its difficulty can seriously pay off in the long run. As nothing less than a true powerhouse movement, it super targets your posterior chain, especially your hamstrings, while also engaging several other muscle groups for a boost in stability, control, and injury resilience (yeah – it does a lot).
These are the key muscles activated when you do a Nordic hamstring curl:
→ Primary Muscles Worked:
1) Biceps femoris (long head and short head): your outer hamstring
2) Semitendinosus: your middle hamstring
3) Semimembranosus: your inner hamstring
→ Secondary Muscles Worked:
1) Gluteus maximus: assists with hip extension and helps stabilize your pelvis
2) Erector spinae: supports spinal alignment and helps you resist spinal flexion
3) Gastrocnemius: the calf muscle that stabilizes your knee joint
4) Adductor magnus: assists with thigh stabilization
5) Core muscles: stabilize your torso to help you resist excessive arching of your back
→ Stabilizers:
1) Quadriceps (especially rectus femoris): counterbalance and assist in your knee control
2) Sartorius: plays a minor role in your knee and hip stabilization
3) Latissimus dorsi and trapezius: engaged during arm placement or when you’re maintaining posture
Nordic Hamstring Curl Common Mistakes to Avoid
Nordic hamstring curls: small movement, big benefits – unless you’re making one of these sneaky little mistakes. Here’s what to steer clear of to get the most from every rep you do:
→ Letting Your Hips Bend: Your hips need to stay extended for the entire movement. Bending at the waist can shift the work away from your hamstrings, putting strain on your lower back.
→ Dropping Too Quickly: Rushing the Nordic curl’s descent means your hamstrings aren’t fully engaged. Go slow and controlled – that’s where the real strength is built that lasts.
→ Incomplete Alignment: Keep your body in a straight line from knees to head. Arching your back or letting your shoulders hunch can reduce effectiveness and increase your risk of injury.
→ Not Anchoring: Your feet and ankles need to be fully secure. If they slip, you’ll lose stability (and possibly faceplant, which is embarrassing – we won’t lie). Use a sturdy anchor or a partner.
→ Skipping the Eccentric Phase: Even if you can’t pull yourself up, don’t skip the lowering step – it’s the most valuable part of the Nordic hamstring curl. Focus on going as far as you can.
→ Overdoing Reps Too Soon: It’s true that this movement is tough. Don’t try to crank out too many reps before your form is solid. Quality > quantity to avoid soreness or any pesky strain.
Nordic Hamstring Curl Benefits
Take a look at these Nordic hamstring curl benefits to know about:
→ Proven Hamstring Injury Prevention:
A study published in one of our favorite active journals found that athletes who performed Nordic hamstring curls as part of their gym routine had up to 51% fewer hamstring injuries. [2]
Why it matters: Get this – hamstring strains are one of the most common non-contact injuries in both sports and training. Preventing these kinds of injuries means fewer setbacks, less downtime, and more consistent gains, whether you're an athlete or just a weekend warrior.
→ Builds Serious Eccentric Hamstring Strength:
Nordic hamstring curls strengthen your muscles during the eccentric phase – unsure what that is? No prob. The eccentric phase is when your hamstrings stay engaged while stretching, like when you're slowly lowering your body forward. Research tells us this helps increase muscle fiber length and strength, which is key for improving performance and preventing injury. [3]
Why it matters: This type of strength is critical for running, jumping, and deceleration, especially when sprinting. Most people lack eccentric strength – and that’s exactly what Nordic curls build.
→ Improves Workout Performance:
A study found that people who added Nordic hamstring curls to their workouts saw noticeable improvements in sprint speed, jump height, and agility. That’s because this exercise targets and strengthens your hamstrings in a way that directly supports ultra-powerful, fast movements. [4]
Why it matters: Whether you're playing sports, doing high-intensity exercises, or just chasing after your kids on a hot summer day, strong, reactive hamstrings help you move quicker, jump higher, and change direction without losing control – all while lowering your risk of any injuries.
→ Targets the Entire Posterior Chain:
While your hamstrings do most of the work during a Nordic hamstring curl (it’s in the name, after all), they’re not doing it alone. It also activates your glutes, calves, lower back muscles (spinal erectors), and core – all of which help keep your body stable and aligned while moving. [6]
Why it matters: You’re not just working one muscle – you’re building strength across your entire posterior chain, which helps improve posture, balance, and the way your body moves as a whole. That means fewer injuries, smoother workouts, and more strength where it really counts.
→ Supports Lower Back Health:
When your hamstrings are weak, your lower back may have to step in to pick up the slack, especially during movements like bending, lifting, or even just standing up straight. That extra strain can lead to things like pain or tightness over time. Nordic curls help build real, usable strength in your hamstrings and glutes, which takes pressure off your lower back, long-term. [5]
Why it matters: If you have lower back pain from sitting or training too hard, this exercise can help rebalance your muscles and give your spine the support it needs to move and feel better.
If You Care About Lower Back Health, You Need The QL Claw
I’ll agree that Nordic hamstring curls are a powerhouse move for hamstring and glute strength – and they’re a smart way to take pressure off your lower back over time. But what about those deep muscles that load your back up with pain? That’s where The QL Claw comes in.
The Claw is an innovative self-massage tool designed to release tight, hard-to-reach muscles like your quadratus lumborum (QL), psoas, and glute medius – all of which play a major role in your lower back stability and hip alignment. These deep stabilizer muscles can lock up from sitting too long, lifting with bad form, or just simple everyday stress.
And when they do? Your hamstrings can’t do their job properly either.
That’s why The Claw makes such a powerful recovery combo when paired with Nordic curls:
→ Nordic curls strengthen your posterior chain (like your hamstrings and glutes)
→ The QL Claw releases restrictions in the muscles that support it (like your QL and glute medius)
Shop The QL Claw below.
More Resources to Check Out That Spotlight Hamstrings
Check out these additional resources from us here at Back Muscle Solutions on hamstrings:
“Hamstring Stretches For Lower Back”
“Hamstring Exercises to Bulk Up”
“Elephant Walk Exercise”
“Tight Hamstrings SOLVED”
Nordic Hamstring Curl FAQs
Are Nordic Curls Good for Hamstrings?
Absolutely! Nordic hamstring curls are one of the best exercises you can do for your hamstrings.
Nordic hamstring curls specifically target the eccentric (lengthening) phase of your hamstrings, which is crucial for building strength, preventing injuries, and improving athletic performance.
Even better? They require little to no equipment and strengthen your entire posterior chain.
How to Do Nordic Hamstring Curls Without a Machine?
Here is how to do a Nordic hamstring curl without a machine:
Step 1) Get in Position: Kneel tall with your ankles anchored. Knees hip-width, body upright.
Tall and proud.
Step 2) Brace Your Core: Tighten your abs and glutes. No hip bend – stay straight. Think: knees to head = one line.
Step 3) Lean Forward: Lower slowly, keeping a straight form. Hamstrings do the work. Go as low as you can, with control.
Step 4) Catch Yourself: Use your hands to stop your fall if needed. No collapsing – keep it smooth.
Step 5) Push Up or Reset: Pull back up with hamstrings (if you can). If not, push with your hands and reset. Progress tends to build rep by rep.
Why Are Nordic Curls So Difficult?
Nordic hamstring curls are so difficult because they demand some serious eccentric strength.
When doing them, you’re controlling your bodyweight as your hamstrings lengthen, which most people rarely train, anyway. Plus, you can’t use momentum or assistance – it’s all hamstring power, and that makes them one of the most challenging bodyweight moves out there right now.
What Are the Disadvantages of Nordic Curls?
One of the biggest disadvantages of Nordic hamstring curls is that they’re ultra-easy to start and ultra-easy to overdo. If you’re new to them, you may likely strain your hamstrings or lose form. They also require a secure anchor setup, which can be tricky at home. Lastly, they’re not ideal for people with current hamstring injuries or poor knee tolerance, at least not without mods.
That’s why smart recovery matters just as much as good form. A self-message tool like The QL Claw can help you stay ahead of tightness and tension by targeting deep hip and back muscles – areas that often contribute to hamstring strain in the first place. Need a little post-curl recovery support? Check out The QL Claw here and give your hamstrings the backup they deserve.
How Many Times a Week Should I Do Nordic Hamstring Curls?
You can do a Nordic hamstring curl routine 1 to 3 times per week. Start with 1 to 2 sessions per week, focusing on quality reps. As your strength improves, you can increase that to 3 times, especially if injury prevention or sprint performance is your goal. Be sure to allow for rest days!
Resources:
1. https://www.mdpi.com/2076-3417/14/22/10249
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC11311354/
3. https://pubmed.ncbi.nlm.nih.gov/29192837/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9980768/