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Hamstrings & glutesAdvancedFitPlus

Nordic hamstring curl

You kneel with your heels held down and lower your torso toward the floor as slowly as possible. Hard, and in research one of the strongest exercises against hamstring injuries.

Feels in
Hamstrings
Needed
Someone to hold your heels, or a fixed edge

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Injury prevention —

Build this up in small steps: a few repetitions per week is enough to start with, otherwise you will be sore for days.

Frequently asked questions

Which muscles does the Nordic hamstring curl train?

Hamstrings

What do you need for the Nordic hamstring curl?

Someone to hold your heels, or a fixed edge

How do you avoid injuries in the Nordic hamstring curl?

Build this up in small steps: a few repetitions per week is enough to start with, otherwise you will be sore for days.

Take this exercise further

Put it in your own training program

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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