Are you a fitness enthusiast eager to boost your leg strength and prevent injuries effectively? If you’re searching for the perfect exercise to target your hamstrings, look no further.

In this beginner-friendly guide, we’ll delve into the world of Nordic hamstring curls, a phenomenal workout that will help you build robust hamstring muscles and enhance your overall athletic performance.

Whether you’re a newcomer to the fitness scene or a seasoned pro, mastering Nordic hamstring curls can be a game-changer. So, let’s get started on this journey to stronger, healthier hamstrings while keeping things straightforward and easy to understand.


Begin every workout with a proper warm-up to prepare your muscles for exercise. A good warm-up helps prevent injuries and enhances your performance. Here’s a simple warm-up routine:

  1. Light Jogging: Start with 5-10 minutes of light jogging in place or around your workout area.
  2. Jumping Jacks: Perform 2 sets of 10-15 jumping jacks to increase your heart rate and warm up your entire body.
  3. Leg Swings: Stand next to a stable support, like a wall or chair, and swing one leg forward and backward for 10 reps on each leg. This helps loosen up your hamstrings.

 Workout Plan: Nordic Hamstring Curl



Note: For this workout, you’ll need a partner or a way to anchor your feet. A partner can hold your ankles, or you can anchor your feet under a sturdy object.

Set 1: Learning the Movement (3-5 Repetitions)

  • Start by kneeling on the floor with your partner holding your ankles or securely anchoring your feet.
  • Slowly lower your upper body towards the ground, keeping your back straight.
  • As you descend, engage your hamstrings and core.
  • When you can’t control the descent anymore, catch yourself with your hands in front of you.
  • Try to perform 3-5 repetitions of this exercise in the first set.
  • Take a 1–2-minute rest between sets.

Set 2: Building Control (3-5 Repetitions)

  • Repeat the exercise, focusing on controlled movements.
  • Ensure that you engage your hamstrings throughout the motion.
  • Try to perform 3-5 repetitions with proper control.
  • Rest for 1-2 minutes.

Set 3: Maximizing Eccentric Phase (3-5 Repetitions)

  • For the final set, emphasize the eccentric phase (the lowering part of the exercise).
  • Lower your body slowly, concentrating on your hamstrings.
  • Aim for 3-5 repetitions while focusing on the eccentric phase.
  • Rest for 1-2 minutes.

Techniques for Performing Nordic Hamstring Curl

While Nordic hamstring curls are an excellent exercise for strengthening your hamstrings, proper technique is essential to get the most benefit and avoid injury. Here are some key techniques to keep in mind:

  1. Kneeling Position: Start by kneeling on a soft surface, such as a yoga mat or padded gym floor. Place your knees hip-width apart to provide a stable base.
  2. Ankle Anchoring: If you have a partner, they can hold your ankles securely to prevent them from lifting off the ground during the exercise. If you don’t have a partner, you can anchor your feet under a sturdy object like a weight bench or have a partner hold them down.
  3. Body Position: Maintain a straight line from your knees to your head throughout the exercise. Engage your core to keep your body in a neutral position.
  4. Lowering Phase: Slowly lower your upper body forward and down toward the ground while keeping your back straight. This is the eccentric phase of the exercise, where your hamstrings are working hard to control your descent.
  5. Eccentric Emphasis: Place extra emphasis on the eccentric (lowering) phase of the exercise, as it is where your hamstrings are most engaged. Lower yourself as slowly as possible to maximize hamstring activation.
  6. Catch with Your Hands: When you reach the point where you can no longer control the descent with your hamstrings, catch yourself with your hands on the ground in front of you. This is the end of the eccentric phase.
  7. Returning to Starting Position: Use your hands to push yourself back up to the kneeling position and reset for the next repetition.
  8. Breathing: Remember to breathe throughout the exercise. Inhale as you lower your body and exhale as you push yourself back up.
  9. Repetition and Sets: Start with a small number of repetitions and sets, as mentioned in the workout plan. As you progress, you can gradually increase the number of repetitions and sets to challenge your hamstrings further.
  10. Safety: Always prioritize safety. If you feel any pain or discomfort, stop the exercise immediately. It’s crucial to progress at your own pace and avoid overexertion.

Cool Down

After completing your Nordic hamstring curl workout, it’s essential to cool down to reduce muscle soreness and aid in recovery. Here’s a simple cool-down routine:

  • Hamstring Stretch: Sit on the floor with your legs extended in front of you and gently reach for your toes. Hold for 20-30 seconds to stretch your hamstrings.
  • Quad Stretch: Stand up and hold one foot behind you, bringing your heel towards your glutes. Hold for 20-30 seconds on each leg.
  • Calf Stretch: Stand facing a wall and place one foot behind you with your heel on the ground. Lean forward to stretch your calf muscles for 20-30 seconds on each leg. 


Mastering the Nordic hamstring curl can be a game-changer for your lower body strength and injury prevention. This complete guide for beginners has taken you through the essential steps to perform this effective hamstring exercise correctly and safely.

We began with the importance of strong hamstrings and the role Nordic hamstring curls play in achieving that goal. We emphasized the significance of a proper warm-up to prepare your muscles for exercise and a cool-down to aid in recovery.

The workout plan provided a structured approach for beginners to gradually build their strength and control with three sets, each focusing on different aspects of the exercise. Starting with a solid foundation in technique and gradually increasing the difficulty will help you progress safely.

Thank you for joining us on this fitness journey! We hope you found our blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

Related Post :-

    1. How To Do Wall Pushups
    2. Hand Size Demystified
    3. CrossFit Unleashed
    4. Barbell Lunges
    5. Forearm Fortitude
    6. Kettlebell Circuit
    7. Power of Personal Trainers
    8.  Down Pull-Ups
    9. Plyo Push-Ups


Please enter your comment!
Please enter your name here