Nordic Curl
Also known as: ghr
- Primary muscleHamstrings
- EquipmentBodyweight
- DifficultyAdvanced
- TypeIsolation · Hip-dominant
Kneel, anchor your ankles, and lower your entire body forward with only hamstring strength deciding how fast you fall; even strong lifters usually cannot control the final third. Sets of 3 to 5 count as real work here, and the assisted, bench, and machine versions in this library exist as a ladder up to it.
How to do the Nordic Curl
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
- Place your hands on your chest or cross them over your chest.
- Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- Continue lifting until your body is in a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your body back down 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 Nordic Curl work?
The Nordic Curl primarily works the hamstrings. It also involves the glutes and spine, which assist the movement and stabilise the joints.
Is the Nordic Curl good for beginners?
Not as a starting point. The Nordic Curl is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Nordic Curl?
If you cannot do the Nordic Curl, try the Lat Pulldown Machine Nordic Curl, the Band Assisted 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 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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