Hamstrings
Nordic Curl
The Nordic Curl is a strength exercise with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (semitendinosus/-membranosus) 44%, hamstrings (biceps femoris) 30% and calves (gastrocnemius) 10%.
Also known as: natural glute ham raise, natural leg curl, nordic hamstring curl
How to do it
- Kneel on a thick pad with your ankles locked under a fixed support or held by a partner.
- Start tall with a straight line from knees to shoulders and the hands in front of the chest.
- Lower your body toward the floor as slowly as you can by straightening the knees.
- Catch yourself with the hands in a push-up position when you can no longer hold it.
- Push off gently and pull back up with the hamstrings to the start.
Tips
- Aim for a lowering phase of four to five seconds.
- Brace the stomach and squeeze the glutes before you start leaning.
Common mistakes
- Bending at the hips as soon as the lowering gets hard.
- Falling the last part without any control.
- Letting the knees slide on a thin or slippery mat.
Muscles worked by the Nordic Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The body lowered against the hamstrings; Nordics bias semitendinosus (Bourne 2017). Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Nordic Curl alternatives
Same equipment
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Nordic Curl work?
Mainly the hamstrings (semitendinosus/-membranosus) and hamstrings (biceps femoris). The calves (gastrocnemius) assist.
Is the Nordic Curl good for beginners?
The Nordic Curl is rated advanced. If you are new, learn the Banded Nordic Curl first and build up from there.
What is a good alternative to the Nordic Curl?
For example the Banded Nordic Curl, Glute Ham Developer Raise and Natural Leg Curl. They train mostly the same muscles, some with different equipment.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.