Bench Nordic Curl
In SetGrip: Nordic Curl (Bench)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyIntermediate
- TypeIsolation · Hip-dominant
Performing the Nordic pattern with a bench in the setup shortens the lever your hamstrings must fight, landing it between the assisted versions and the full floor movement in difficulty. Use it once band assistance starts feeling easy: aim for slow three-to-five-second lowers and keep reps low, because even reduced Nordics tax the hamstrings hard.
How to do the Bench Nordic Curl
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Lift your hips off the ground, engaging your glutes and hamstrings.
- Slowly curl your legs towards your glutes, keeping your hips lifted.
- Pause for a moment at the top, then slowly extend your legs back to the starting position.
- Lower your hips back down to the ground.
- 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 Nordic Curl work?
The Bench Nordic Curl primarily works the hamstrings. It also involves the glutes and calves, which assist the movement and stabilise the joints.
Is the Bench Nordic Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bench 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 Nordic Curl?
If you cannot do the Bench 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 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.
Track the Bench Nordic Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.