Exercise library
Hamstrings
Nordic Hamstring Curl
No equipment needed
- Primary muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Bodyweight
- Movement pattern
- Elbow flexion
- Role in a program
- Accessory
How to do it
Kneel with your ankles anchored and body straight from knees to head. Lower forward as slowly as possible using the hamstrings, then push off lightly and pull yourself back up.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the hamstrings — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Slider Hamstring CurlBodyweightElbow flexion
- Glute-Ham RaiseBodyweightHinge
- B-Stance Dumbbell Romanian DeadliftDumbbellHinge
- Band Leg CurlBandHinge
- Barbell Good MorningBarbellHinge
- Barbell Romanian DeadliftBarbellHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the hamstrings: