Nordic curl
The Nordic curl is a kneeling hamstring exercise: with a partner holding your ankles, you lower your body slowly forwards and catch yourself on your hands. The backs of your thighs work hard to control the descent. Use it in a conditioning session or for activation work.
- Works
- Hamstrings; also glutes and trunk
- Time
- About 30 sec
- Kit
- A partner to hold your ankles, padding for the knees
- Intensity
- 5 of 5 on Prep's scale
How to do it
How to do the Nordic curl.
Work for about 30 seconds, resetting before each rep. Lower only as far as you can control and take your weight on your hands early.
Step 1
Secure and prepare
Kneel tall on a padded surface with knees hip-width apart. Have a partner kneel behind and hold both ankles securely. Keep your hands ready in front of you and check that the support will not shift.
Step 2
Lower with control
Slowly lean forward from your knees, keeping your hips and trunk in line. Lower only through a range you can control, with your hands ready to catch.
Step 3
Catch and return
Take your weight on both hands before you lose control, letting your elbows bend. Use your arms to help return to tall kneeling while your partner keeps holding both ankles. Reset before each repetition.
Form
Nordic curl form.
Strong effort through the backs of your thighs as they control the descent.
Keep
- Pad the kneesUse a secure, comfortable kneeling base.
- Keep hips and shoulders alignedLean from the knees without folding at the hips.
- Keep your hands readyUse them to take your weight before control is lost.
Common mistakes
- Using an unstable anchorA partner or suitable fixed equipment must hold securely.
- Dropping beyond your controlCatch earlier and use a shorter range.
- Easier version
- Lower only partwayTake your weight on your hands early and push back.
- Harder version
- Increase controlled rangeLower a little further only while you can control it.
- Try instead
- Sliding leg curlWork the hamstrings with your back supported and both heels on sliders.
- Who should skip it
- Skip if you have acute hamstring or lower-back pain.
Questions
Nordic curl questions.
What does the Nordic curl work?
The Nordic curl works the hamstrings, and also the glutes and trunk.
What is the Nordic curl good for?
Prep uses the Nordic curl for hamstring lowering strength, during a conditioning session or for activation work.
How long should you do the Nordic curl?
Work for about 30 seconds, resetting before each rep. Lower only as far as you can control and take your weight on your hands early.
How do you make the Nordic curl easier?
Lower only partway. Take your weight on your hands early and push back. Or try the sliding leg curl: work the hamstrings with your back supported and both heels on sliders.
Who should skip the Nordic curl?
Skip if you have acute hamstring or lower-back pain.
Alternatives
Nordic curl alternatives.
Similar moves
More hamstring exercises
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.