At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Advanced |
| Movement pattern | Knee flexion |
| Primary muscle | Hamstrings |
| Also works | Calves, Glutes |
The movement, step by step.
- Kneel on a pad with the ankles securely held by a rated anchor or partner; place a raised hand support in front.
- Keep the hips extended and lean forward from the knees; catch with the hands before losing control and use the support to return.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the hips extended as the body leans from the knees.
- Use enough hand support to stay in control.
Common mistakes
- Bending at the hips instead of controlling the knee motion.
- Dropping forward without a safe hand support.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do Nordic Curls — PureGym.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Nordic Hamstring Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.