# Nordic Hamstring Curl

> A bodyweight kneeling exercise where you lower your body forward as slowly as you can to build hamstring strength.

Page: https://fitnessie.app/exercises/nordic-hamstring-curl/
Type: Bodyweight · Isolation
Demo video: https://fitnessie.app/demos/nordic-hamstring-curl/4c06d0e946991be5.mp4

## How to do it

1. Kneel tall with your hips straight and your feet anchored under something immovable or held by a partner.
2. Lean forward from your knees as one straight line, with no bend at the hips.
3. Resist the fall with your hamstrings and lower for about two seconds or longer.
4. Catch yourself with your hands in a push-up position as your chest nears the floor.
5. Push back with your arms and use your hamstrings to return to the start.

## Key cues

- Hips stay straight
- Body one line from knees to head
- Lower as slowly as you can
- Catch with your hands
- Push off and curl back up

## Common mistakes

- Bending at the hips as you lower
- Dropping with no control
- Doing so many reps that technique breaks down

## Muscles worked

- Primary: Hamstrings
- Secondary: Glutes and abs

## Equipment

Something to anchor your feet, such as a partner or a loaded barbell and soft pad for your knees.

## References

- [StrengthLog: Nordic Hamstring Eccentric](https://www.strengthlog.com/nordic-hamstring-eccentric/)
- [BarBend: Nordic Ham Curl](https://barbend.com/nordic-ham-curl/)