Nordic Hamstring Curl
In short
The Nordic hamstring curl trains your hamstrings. You only need your body weight, and do 4 to 8 reps per set. Mitta rates it B.
At a glance
- Main muscle
- Hamstrings
- Equipment
- Bodyweight
- Rep range in Mitta
- 4 to 8 reps
- Skill level
- Advanced
- How tiring
- High
How to do it
- Keep your hips extended.
- Lower as slowly as possible.
- Catch yourself with your hands.
Pick a weight you can lift for 4 to 8 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Probably lowers the risk of hamstring injuries (though the meta-analysis was later criticised), but for growth no better than back extensions or leg curls; heavily eccentric, lots of soreness and hard to dose.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Leg Curl · Machine · rating S
- Glute-Ham Raise · Machine · rating B
- Sliding Leg Curl · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Nordic hamstring curl.
Let Mitta set the weight.
Mitta plans the Nordic hamstring curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Nordic hamstring curl
What muscles does the Nordic hamstring curl work?
The Nordic hamstring curl mainly trains your hamstrings.
How many reps of the Nordic hamstring curl should I do?
Mitta plans the Nordic hamstring curl at 4 to 8 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Nordic hamstring curl?
Good alternatives that train the same muscle are the seated leg curl, glute-ham raise and sliding leg curl.
Is the Nordic hamstring curl good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the Nordic hamstring curl have rating B?
Probably lowers the risk of hamstring injuries (though the meta-analysis was later criticised), but for growth no better than back extensions or leg curls; heavily eccentric, lots of soreness and hard to dose.