Bench Support Nordic Curl
In SetGrip: Nordic Curl (Bench Support)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyIntermediate
- TypeIsolation · Hip-dominant
Lying face down with your hips at the bench's edge means the bench carries your torso weight while your legs curl up behind you, so the hamstrings flex the knee without also bracing your whole body against gravity. Compared with kneeling Nordic variations that removes the hardest part, though curling your own leg weight is still honest work.
How to do the Bench Support Nordic Curl
- Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
- Hold onto the bench for support.
- Keeping your upper body still, bend your knees and curl your legs towards your glutes.
- Pause for a moment at the top, then slowly extend your legs back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Bench Support Nordic Curl work?
The Bench Support Nordic Curl primarily works the hamstrings. It also involves the glutes and calves, which assist the movement and stabilise the joints.
Is the Bench Support Nordic Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bench Support Nordic Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Bench Support Nordic Curl?
If you cannot do the Bench Support Nordic Curl, try the Cable Assisted Nordic Curl, the Machine Nordic Curl or the Band Assisted Nordic Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Support Nordic Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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