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All hamstrings exercisesHamstrings · Calisthenic

Nordic Hamstring Curl

Eccentric-dominant hamstring builder. Widely used in hamstring-injury risk-reduction programs.

AdvancedAnchor + partner3 × 5–8
Nordic Hamstring Curl demonstration thumbnail — How to Perform Nordic Ham Curls Properly, Without a Partner
HamstringsAnchor + partner

Nordic Hamstring Curl

Demo · Bret Contreras Glute Guy

Verified Nordic Hamstring Curl demonstration by Bret Contreras Glute Guy. Click to play.

How to do the Nordic Hamstring Curl

  1. 1Slow controlled lower
  2. 2Squeeze glutes
  3. 3Catch with hands

Benefits of the Nordic Hamstring Curl

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Improves bodyweight control and joint strength alongside muscle size
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services