Nordic Hamstring Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
- Band
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Kneel on a pad with the ankles anchored under a bar, a partner's hands or a Nordic bench.
- Squeeze the glutes and hold the body in a straight line from knees to head.
- Lower forward as slowly as you can, resisting the whole way with the hamstrings.
- Catch yourself with the hands, then push off just enough to get back up.
FORM TIPS
- Almost nobody can do a full one at first, and that is fine: control the first part of the descent and let the hands take the rest. The eccentric is the training effect.
TARGET MUSCLES
Primary
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Nordic Hamstring Curl
- Banded Nordic Curl
- Banded Nordic Curl Negative
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.