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§ L · Exercises · HamstringsUpdated

Nordic Hamstring Curl

Builds strong hamstrings and improves eccentric strength. It supports running, jumping, and helps protect the hamstrings under heavy load.

Base exercise: Leg curl
All hamstring exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Hamstrings
Supporting muscles
Glutes

How to perform

§ 02 · Steps
  1. 01

    Kneel and secure your ankles firmly in place, using padding under your knees if needed.

  2. 02

    Brace your core and keep your body straight from your knees to your head without bending at the hips.

  3. 03

    Lower yourself forward under control as your hamstrings resist the movement, keep your hips extended, and stop before you lose control.

  4. 04

    Lightly support yourself with your hands on the floor and return your body upward by contracting your hamstrings as far as you can with control.

Beginner's guide

§ 03 · Guide
What it works

Builds strong hamstrings and improves eccentric strength. It supports running, jumping, and helps protect the hamstrings under heavy load.

What it should feel like

You should feel it mainly in your hamstrings, with some work in the glutes. It should not be felt in your lower back or knees.

Most common mistake

A common mistake is bending at the hips and losing a straight body line. Squeeze your glutes and shorten the range if you lose control.

How to get started at the gym

§ 04 · SisuLift

Nordic Hamstring Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep your glutes tight so your hips do not bend as you lower yourself. Adjust the difficulty by shortening the range of motion or using more support from your hands at the bottom.

This exercise places a particularly high load on the hamstrings during the lowering phase.

More exercises: Hamstrings

§ 06 · Same muscles

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