Nordic Curl
The Nordic Curl is an advanced bodyweight isolation exercise that targets the hamstrings through a controlled eccentric (lowering) motion. By keeping the ankles secured and knees as the pivot point, it builds immense posterior chain strength and is widely used for injury prevention.
Nordic Curls are extremely taxing on the central nervous system and induce significant muscle damage. Our AI analyzes your HRV, sleep quality, and muscle recovery status to determine if you are physically ready for this high-intensity movement, preventing overtraining. If you struggle with the full range of motion, the app tracks your eccentric duration performance to auto-adjust volume or suggest regressions like stability ball curls until your strength improves.
Form Cues
- Secure your ankles firmly under a stable object or partner
- Engage your glutes and core to create a straight line from knees to head
- Lower your torso toward the floor as slowly as possible
- Catch yourself with your hands once you can no longer control the fall
- Push off the ground explosively to return to the starting position
- Don't bend at the hips or stick your butt out
- Don't hyperextend your lower back
- Don't let your head jut forward during the descent
- Don't allow your hamstrings to relax until you touch the floor
Common Mistakes
- Breaking at the hips (hinging)
- Arching the lower back
- Dropping too quickly (lack of control)
- Pulling with the calves instead of hamstrings
- Shortening the range of motion
Muscles Worked
The Nordic Curl primarily isolates the hamstrings, placing them under extreme tension while they lengthen (eccentric contraction), which is crucial for injury prevention and sprinting speed. The glutes and spinal erectors work as secondary stabilizers to maintain a rigid torso throughout the movement.
Primary
Secondary
Get Personalized Coaching for Nordic Curl
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.