Nordic Curl
Kneeling with the ankles held down, lower the body forward as slowly as you can using the hamstrings. Also called Nordic Hamstring Curl and Nordic Ham Curl.
- Pattern
- Hip hinge
- Equipment
- Bodyweight
- Works
- Hamstrings, glutes
- Loads
- Hips, knees
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Same knee action with the hips resting on a pad.
Hamstrings through the hip, with the knee held straight.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.