Exercise · hip hinge
Nordic hamstring curl
Nordic hamstring curl is an advanced hip hinge movement that trains hamstrings, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 3–8 reps, tempo 5-0-1.
The most common mistake is bending at the hips and collapsing. If no equipment or the movement itself doesn't suit you, Lying leg curl or Single-leg Romanian deadlift or Glute bridge or Seated leg curl cover the same pattern. It's usually held back for knee, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Kneel with ankles held down, hips extended | घुटनों पर, टखने किसी से पकड़वाओ, कूल्हे सीधे |
| 2 | Lower forward as slowly as possible with a straight body | जितना धीरे हो सके आगे झुको, शरीर सीधा |
| 3 | Catch with hands and push back up; use a band for help | हाथों से रोको और वापस धक्का दो, बैंड से मदद लो |
Equipment & who it fits
Needs no equipment, rated advanced, held back for knee, pregnancy issues. Search "nordic hamstring curl progression" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Nordic hamstring curl work?
- Nordic hamstring curl primarily trains hamstrings, using a hip hinge pattern with no equipment.
- What's the most common mistake with Nordic hamstring curl?
- Bending at the hips and collapsing
- What can I do instead of Nordic hamstring curl?
- The closest substitutes in this database are lying leg curl, single leg rdl dumbbell, glute bridge, seated leg curl, which train the same pattern with different equipment.