Muscles Worked
Learn more in the Hamstrings training guide →
Primary
Hamstrings
Secondary
Glutes
Core
Highlighted muscles
How To Perform
- 1 Kneel on a soft surface with feet anchored under a bench or held by a partner.
- 2 With a straight torso, lower yourself forward slowly — resisting with the hamstrings.
- 3 Catch yourself with your hands when you can no longer hold.
- 4 Push back up and use the hamstrings to return.
Form Cues
- ✓ The eccentric (lowering) phase is the key stimulus.
- ✓ Keep a straight body line — do not fold at the hip.
Common Mistakes
- ✗ Folding at the hip — the body should remain straight.
- ✗ Not controlling the descent — the eccentric is the most important phase.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Nordic Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Nordic Curl should I do?
3 sets of 3–8 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Nordic Curl target?
Nordic Curl primarily targets the Hamstrings. Secondary muscles include Glutes, Core.
Is Nordic Curl good for beginners?
Nordic Curl is an advanced exercise. Develop solid technique on simpler movements before attempting it.
How much rest between sets?
For Nordic Curl, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.