Nordic Curl
The Nordic curl is one of the most effective hamstring exercises and the gold standard for eccentric hamstring strength. Research shows it significantly reduces hamstring injury rates in athletes.
How to Perform
Kneel on a pad with your feet anchored under something heavy or by a partner.
Cross your arms over your chest and keep your body straight from knees to head.
Slowly lower yourself forward by extending at the knees only — as slow as possible.
Use your hamstrings to control the descent all the way to the ground.
Push yourself back up with your hands if needed, then resist again on the way down.
Common Mistakes to Avoid
Bending at the hips instead of keeping the body straight.
Falling forward uncontrolled instead of resisting the descent.
Skipping the eccentric — the slow lowering is where the magic happens.
Muscle Activation
Variations
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