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Nordic Curl

A demanding hamstring exercise done by lowering your body forward from your knees.

Category: red

Levels: Beginner to Elite

How to do it

1. Kneel with your ankles anchored under a couch or held by a friend.
2. Keep hips and back straight and fall forward as slowly as you can.
3. Catch yourself with your hands, then push back up. Pad your knees.

Muscles worked

Hamstrings

Easier version

Lower only part of the way and catch yourself with your hands.

Harder version

Lower more slowly and add a push-up to return.

Common mistake

Bending at the hips instead of keeping a straight line from knees to head.

Safety

Anchor your heels firmly and pad your knees. Lower only as far as you can control and catch yourself with your hands. Stop if a hamstring cramps or pulls, and start with an easier level if this is new to you.

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Bridge walkouts · 6–8 reps
2. Intermediate: Towel hamstring slide curl, two legs · 6–10 reps
3. Advanced: Single-leg towel slide curl · 5–8 reps each side
4. Pro: Nordic curl, lowering only, hands catch · 3–5 reps
5. Elite: Full Nordic curl · 2–4 reps