Nordic Curl
This is training information, not medical advice.
DemoPrimary
Secondary
Equipment
Bodyweight · Partner or Anchor
Difficulty
Advanced
How to perform
- Kneel with ankles secured and torso upright.
- Lower forward slowly by resisting with the hamstrings.
- Catch with the hands if needed, then pull back up.
Tips
- Eccentric-only reps are a valid progression.
- Keep the hips extended—do not pike.
See Biceps Femoris in the 3D model
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created by hamed · 3D model from Z-Anatomy / BodyParts3D (CC BY-SA 4.0) · About