Nordic Hamstrings Curls
Complete guide to Nordic Hamstrings Curls. Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Nordic Hamstrings Curls
Kneel on the floor and have a partner hold your ankles down, or secure them under a pad.
Engage your abs, retract your shoulder blades, and take a breath.
Slowly lower your torso toward the floor by extending your knees, resisting the descent with your hamstrings.
Lower as far as you can control, then catch yourself with your hands if needed.
Drive yourself back up to the starting position by pulling with your hamstrings and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |