Nordic Curl with Bench Pads
How to do it
Starting position
- Hook your ankles securely under the bench pad and kneel.
- Place a towel or mat under your knees.
- Keep your torso upright so your body forms a straight line from your knees to your shoulders.
- Keep your hands in front of your chest or prepare to place them on the floor.
Movement
- Keeping your body in a straight line, slowly lower yourself forward.
- Resist with the back of your thighs as long as possible to slow down.
- If you can no longer hold on, place your hands on the floor for support.
- Push with your hands to assist and come up using the back of your thighs.
Breathing
Inhale as you lower, exhale as you come up.
Cautions
- If your hips push back, it just turns into a bow instead of working the back of your thighs.
- If you try to resist the movement from start to finish, you will be severely sore the next day. Start with fewer reps.
- If your knees hurt, use thicker padding.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Calves · Glutes · Abs |
| Equipment |  Bodyweight Flat bench |
| Movement pattern | Isolation |
| Rep range | 5–8 reps |
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Representative exercise: Nordic Curl with Bench Pads
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.