Legs · Bodyweight
Nordic Hamstring Curl
How to do the nordic hamstring curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel on a pad with your feet anchored under a sturdy hold or by a partner. Keeping a straight line from your head to your knees, slowly lower your torso toward the floor using your hamstrings to resist, then catch yourself with your hands and push back to upright. Lower as slowly as you can control.
- 1Your hamstrings lengthening and braking the descent
- 2A rigid straight line from head to knees
- 3Glutes and core staying tight to prevent hip hinge
Common mistakes
- Don't bend at the hips; keep your torso and thighs aligned
- Avoid dropping fast without controlling the lower
- Don't let your lower back arch or your neck crane
Muscles worked
The nordic hamstring curl mainly works the hamstrings, with the glutes and calves assisting.
- HamstringsPrimary
- GlutesSupport
- CalvesSupport
- Lower BackMinor
- Lower AbsMinor
Kovo programs the nordic hamstring curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.