How to do it
- Kneel on a pad with your ankles anchored under a bar or held by a partner.
- Keeping hips extended, lower your torso towards the floor as slowly as you can.
- Catch yourself with your hands and push back to the start.
Cues that matter
- The eccentric is the exercise. Fight for every inch.
- Use a band or hands for assistance until you can control the full range.
Common mistakes
- Breaking at the hips to shorten the lever.
- Free-falling instead of resisting.
Muscles worked
Primary
- Hamstrings
- Biceps femoris
Also works
- Glutes
- Calves
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Nordic Hamstring Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the bodyweight is taken, or a gym that does not have one.