Nordic Hamstring Curl Exercise Guide

Nordic Hamstring Curl single-position exercise illustration — **Single-position reference.** This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.

Muscles worked Primary: Hamstrings Also: Glutes

Required equipment: Ankle anchor or partner
Movement: Isolation
Level: Advanced

Before you start

Equipment and setup

A padded kneeling surface plus a secure ankle anchor or partner who can hold the lower legs firmly.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

Kneel on padding with the ankles secured and keep a straight line from shoulders through hips to knees.
Lower the body forward as one piece, resisting with the hamstrings for as long as you can control.
Catch yourself with the hands, use a small push from the floor if needed, and return to the tall kneeling start.

Form cues

Hips stay extended
Lower as one piece
Use the hands before control is lost

Common mistakes

Bending sharply at the hips
Using an anchor that has not been tested

Scale it

Easier: Use a band for assistance or limit the lowering range.

Harder: Increase the controlled lowering range before reducing hand assistance.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.