Nordic Hamstring Curl
How to do it
Starting position
- Kneel on the mat.
- Hook your ankles under the anchor.
- Keep your torso upright and straighten your back.
- Cross your hands lightly in front of your chest.
Movement
- Engage your abs and slowly lean forward.
- Slowly descend while feeling tension in your hamstrings.
- Place your hands on the floor before touching down.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Anchor your ankles securely
- Lower down while keeping your body in a straight line
- Resist as long as you can, then catch yourself with your hands
Cautions
- Arching your lower back excessively can cause a lower back injury, so brace your abs.
- Bending at the hips while lowering
- Dropping down without resisting
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Glutes · Calves |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 3–8 reps |
1 similar exercises
Representative exercise: Nordic Hamstring Curl
Related exercises
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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.