How to do the Nordic Hamstring Curl
Primary: Hamstrings · also works Glutes, Calves, Core. Also called: nordic hamstring curl, russian lean.
Step by step
- 1
Kneel on a pad with your ankles anchored under a sturdy object or held by a partner.
- 2
Keep your body straight from knees to head with your hands ready in front of your chest.
- 3
Lower your torso forward as slowly as possible using your hamstrings.
- 4
Catch yourself with your hands when you can no longer control the descent.
- 5
Push off lightly with the hands and pull with your hamstrings to return to the start.
Coaching cues
- Lower as slowly as possible
- Hips stay extended, no bending at the waist
- Use hands only as a brake
Common mistakes
- Bending at the hips
- Dropping too fast
- Anchoring the ankles poorly
Sets, reps and where it fits
Muscle
3–4 × 3–8
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Nordic Hamstring Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Nordic Hamstring Curl work?
Primary: Hamstrings. Secondary: Hamstrings, Glutes, Calves, Core
How many sets and reps of Nordic Hamstring Curl should I do?
For muscle: 3–4 sets of 3–8 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Nordic Hamstring Curl?
Same movement pattern, different equipment: Lying Leg Curl, Banded Hamstring Curl, Barbell Romanian Deadlift, Seated Leg Curl, Sliding Leg Curl, Hamstring Curl Stability Ball.
Is the Nordic Hamstring Curl good for beginners?
It is an advanced movement. Build up through the easier alternatives first.