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Nordic Curl - Instructions, Variations & Alternatives

Muscles involved

  • Hamstrings
  • Calves

Also known as

  • Bodyweight Hamstring Curl
  • Russian Leg Curl
  • Inverse Leg Curl

How to perform

Nordic Curl - High position

Nordic Curl - High position

Nordic Curl - Low position

Nordic Curl - Low position

  1. Set up & Starting position (kneeling)
    Kneel on floor on thick dense pad and secure your ankles under fixed element or have your partner hold them in place ideally with your feet flexed (toes on floor). Start the movement with your hips extended and your torso upright.

  2. Eccentric phase
    Lower your body by straightening your legs until your body is in a straight line and parallel to the floor.

  3. Concentric phase
    Pull yourself back using your hamstrings until your body is upright. Repeat the movement.

Exercise Alternatives