Nordic Curl
Eccentric knee curl with body weight, very demanding for the hamstrings.
- Primary muscleHamstrings
- Also worksGlutes
- EquipmentBodyweight
- TypeIsolation
- LevelAdvanced
- Hamstrings
- Glutes
- Bodyweight
How to do the Nordic Curl
4 steps, in the order you do them.
- Kneel on a soft surface with your ankles locked under a support or held by a partner.
- With your body in a straight line from knees to head, let yourself fall forward as slowly as possible.
- When you can no longer hold yourself, put your hands on the floor to cushion the fall.
- Push gently with your hands and come back up by pulling with your hamstrings.
Muscles worked
Common Nordic Curl mistakes
What goes wrong most often when you do the Nordic Curl, and how to fix it.
You bend at the hips as you fall and your body folds.
Squeeze your glutes and abs to keep a straight line from knees to head all the way down.
You drop fast right from the start.
Resist the fall from the first inch. Only when you can't hold it any longer, catch yourself with your hands.
Your knees press into the hard floor and the pain cuts your set short.
Put a mat or a folded pad under your knees before you start.
Alternatives to the Nordic Curl
They work the hamstrings with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners2 × 3–5
- Rest1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 2 × 3–5 | 1:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Nordic Curl
See all routines →More hamstrings exercises
Cable Leg CurlHamstrings · Cable machine
Lying Hamstring CurlHamstrings · Machine
Dumbbell Hamstring CurlHamstrings · Dumbbells
Stiff Legged DeadliftHamstrings · Barbell
Frequently asked questions
What muscles does the Nordic Curl work?
The Nordic Curl works mainly the hamstrings. It also works the glutes.
How many sets and reps should I do?
In Mobbe routines the most common is 2 sets of 3 to 5 reps with a minute and a half of rest.
Which routines include the Nordic Curl?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.