Nordic curl
Also called Nordic hamstring curl, Nordics
The Nordic curl is a hard hamstring exercise. You kneel with your feet anchored, lower your body forward in one straight line as slowly as you can, and push back up. The main load falls on your hamstrings, supported by your glutes, calves and abs. You need a pad under your knees and something that holds your ankles, such as a partner or a sturdy bar. Build up with the Hamstring walkout first. Lower slowly, catch yourself with your hands and stop if you feel a sharp pain in the back of your thigh.
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How to do it
- Kneel on a pad with your ankles anchored under something stable.
- Keep your hips and torso in one straight line.
- Lower yourself forward as slowly as you can.
- When you cannot hold the line any longer, catch yourself on your hands and push back to the start.
Form tips
- Kneel on a pad with your ankles anchored.
- Lower forward slowly, hips and torso in one line.
- Catch yourself with your hands, push back up gently.
Common mistake
- Piking at the hips and dropping forward too fast.