How to Do Nordic Curls to Grow Your Hamstrings, According to a Personal Trainer
When you think about strengthening the hamstrings, the usual suspects of RDLs and machine curls probably come to mind. Machine curls are great, but sometimes the gym is packed, the machine is taken, or you just want to switch it up a bit. Luckily, you can still train the same movement pattern with the help of Nordic curls: a sincerely underrated hamstring exercise that delivers major strength gains using just your bodyweight.
"The Nordic curl is a great exercise, as it's a bodyweight movement, so it can easily be scaled or regressed to meet one's strength and energy levels, targeting an often-neglected muscle group," says Gideon Akande, NASM-CPT, fitness coach and BowFlex Fitness Advisor.
If you're trying Nordic curls for the first time, they can certainly feel a little intimidating. After all, the thought of lowering yourself toward the floor and potentially face-planting isn't all that comforting. But once you get past that initial fear, this humbling exercise becomes one of the most effective ways to strengthen and build up your hamstrings.
How to Do Nordic Curls
- Kneel on a pad and secure your ankles under something heavy or have a partner hold them down. Keep your body straight, bracing the core.
- Lean forward, keeping your glutes tight and your torso still as you lower under control.
- Go as slow as you can without breaking form, stopping just before you need to catch yourself.
- Return back to the start.
- Repeat for slow and controlled reps.
Benefits of Nordic Curls
One of the best ways to grow the hamstrings is through time under tension. By lengthening the hamstrings with resistance during Nordic hamstring curls, you're focusing on the eccentric muscle-building component of the movement while giving the hamstrings significant time to experience the necessary muscular trauma to fortify and grow.
"Men over 40 gradually lose muscle mass and mobility as aging continues, so supporting the hamstrings through Nordic curls helps to offset this," Akande says. "Strong hamstrings also help counteract quad dominance, support the knees and lower back, and maintain balance and fall prevention."
Trainer Tips
Master the Nordic curl using Akande's trainer tips below.
- Don't rush the movement. Intentionally keep the hamstrings contracted as you use three seconds to lower before generating a stronger contraction to return to the start.
- Place your hands at chest level. This acts as a fail-safe to catch your descent as you explore your strength range.
- Find your point of no return. When performing the exercise, stop just before then so you're able to contract and return to the top without using your hands to assist.
- Breathe. Throughout the movement, focus on breathing using "sips" of air, taking multiple inhales and exhales as you lower and return.
This story was originally published by Men's Journal on May 15, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
2026 The Arena Group Holdings, Inc. All rights reserved.
This story was originally published May 15, 2026 at 12:10 PM.