Machine Nordic Curl
In SetGrip: Nordic Curl (Machine)
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyBeginner
- TypeIsolation · Hip-dominant
A dedicated station with ankle anchors and adjustable support turns the Nordic Curl from a gymnastics feat into something a newer lifter can actually perform, since the setup carries part of your body weight through the sticking point. Progress by reducing the machine's help rather than adding reps, and keep every lowering phase slow.
How to do the Machine Nordic Curl
- Lie flat on your back on a mat or bench with your legs extended.
- Place your hands by your sides or under your glutes for support.
- Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
- Pause for a moment at the top, then slowly lower 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 Machine Nordic Curl work?
The Machine Nordic Curl primarily works the hamstrings. It also involves the glutes and calves, which assist the movement and stabilise the joints.
Is the Machine Nordic Curl good for beginners?
Yes. The Machine Nordic Curl is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Nordic Curl?
If you cannot do the Machine Nordic Curl, try the Cable Assisted Nordic Curl, the Bench Nordic Curl or the Bench Support 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 Machine 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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