Nordic curl

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Technique

1. Kneel on a soft surface with your feet secured by a partner or under a sturdy object.
2. Keeping your body straight from knees to shoulders, slowly lean forward by hinging at the knees.
3. Lower your torso towards the ground, controlling the movement with your hamstrings.
4. Once your body is close to the ground, push yourself back up to the starting position.

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Form tips

• Maintain a straight line from knees to shoulders throughout the movement.
• Control the descent using your hamstrings, resisting the pull of gravity.
• Avoid arching your back during the exercise.

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Muscles

Strength

Primary

• Hamstrings

Secondary

• Legs
• Hip adductors
• Pelvis

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Equipment

Stall bars

Low bar

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Appears in

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Regressions

One-leg sliding leg curl

Intermediate

One-leg deadlift

Intermediate

Harop curl

Intermediate

Double dumbbell one-leg deadlift

Intermediate

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