The Nordic Curl is a challenging lower body movement where you lower your torso towards the ground by extending your knees, with your feet anchored. It primarily targets your hamstrings and calves, while also engaging your glutes and lower back for stability.

How to do it

Kneel on a padded surface with your feet securely anchored under a sturdy object or held by a partner. Keep your body straight and rigid from your knees to your head.

Slowly lower your body forward by extending only at your knees. Maintain a straight line through your torso, engaging your glutes and lower back to prevent your hips from bending. Control the descent.

Once you can no longer control the lowering phase, push yourself back up to the starting position. The ultimate goal is to perform the entire movement, including the ascent, using only your hamstrings.

Common mistakes

• Bending at the hips: Letting your hips hinge forward reduces the load on your hamstrings. Focus on keeping your body in a straight line from your knees to your shoulders throughout the movement.
• Lack of padding: Performing this directly on a hard surface can cause discomfort or injury to your kneecaps. Always use adequate padding, or consider a setup that frees your kneecaps from pressure.
• Using arms for assistance too early: While using your hands to push back up is part of the progression, avoid relying on them too much during the lowering phase. Strive for a slow, controlled negative.

Learn more about different progression to train nordic curl in this video here:

Video by Simonster Strength