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Last updated March 5, 2026
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Hamstringsglutes
Nordic Hamstrings Curls
Kneel with ankles anchored and slowly lower your torso forward using hamstring control. A powerful eccentric hamstring builder for injury prevention.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstringsinner hamstringmiddle hamstring
Secondary
glutes (max)calvesdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightghd machine
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Kneel on a soft pad or mat for knee comfort.
- Secure your ankles under a sturdy bar, bench, or have a partner hold them down.
- Your lower legs should be firmly anchored.
- Step 2Starting Position
- Keep your body in a straight line from your knees to your head.
- Place your arms in front ready to catch yourself.
- Engage your hamstrings and core.
- Step 3Execution
- Begin leaning forward by extending at the knees, NOT bending at the hips.
- Use your hamstrings to resist and control the descent as slowly as possible.
- Maintain the straight body line throughout the lowering phase.
- When you can no longer control the descent, catch yourself with your hands.
- Push off the ground with your hands and use your hamstrings to pull your torso back to the starting position.
- Step 4Tips
- The eccentric (lowering) phase is the most important part.
- Start with partial range of motion and progress to full.
- Use a band attached overhead for assistance if the full version is too difficult.
- Keep your hips extended throughout; avoid bending at the waist.
- This exercise is one of the best for hamstring injury prevention.