Nordic Curl
Kneel on the floor with your torso upright and ankles securely anchored by a partner or support. Brace your core and keep a straight line from knees to head. Slowly lean forward, controlling the descent using your hamstrings without bending at the hips. When control is lost, catch yourself with your hands. Return to the start with assistance, keeping the movement slow and controlled.
HAMSTRINGS · LOWER BODY
How it is executed
- Kneel on the floor with your torso upright and ankles securely anchored by a partner or support.
- Brace your core and keep a straight line from knees to head.
- Slowly lean forward, controlling the descent using your hamstrings without bending at the hips.
- When control is lost, catch yourself with your hands.
- Return to the start with assistance, keeping the movement slow and controlled.
- Muscles worked
- Hamstrings
- Primary muscle
- Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.Price per sessionHow much to charge per session
