What muscles does Nordic Hamstring Curl work?

Nordic Hamstring Curl primarily targets the Hamstrings, with secondary involvement from the stabilizer muscles. It is a isolation isolation movement.

What is the best rep range for Nordic Hamstring Curl?

The typical effective rep range for Nordic Hamstring Curl is 3 to 8 reps per set using Bodyweight.

What are the most common mistakes on Nordic Hamstring Curl?

Common form errors on Nordic Hamstring Curl include: Bending at hips instead of keeping body in straight plank; Dropping without eccentric control. Focus on: Anchor ankles securely with upright torso and locked hips; Lower body forward as slowly as possible resisting with hamstrings; Catch yourself with hands and push lightly to return.

All Exercises

Isolation · Isolation

Nordic Hamstring Curl

Also known as Nordic Curl. Targets Hamstrings with an optimal working range of 3–8 reps.

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Primary Muscles

Hamstrings

Typical Rep Range

3–8 reps

Hamstring Dominant

Equipment Tier

Bodyweight Only

Bodyweight

Movement Profile

Advanced · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Nordic Hamstring Curl:

1 Anchor ankles securely with upright torso and locked hips
2 Lower body forward as slowly as possible resisting with hamstrings
3 Catch yourself with hands and push lightly to return

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Bending at hips instead of keeping body in straight plank
✕ Dropping without eccentric control

Substitutions & Variations

Similar Exercises to Nordic Hamstring Curl

Isolation Full Gym Access

Coaching Cues & Execution

Common Mistakes to Avoid

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