Move · Videos · Technique · 10 min

Nordic Hamstring Curl: Setup, Easier Options and Progressions

Nordic Hamstring Curl: Setup, Easier Options and Progressions — video by E3 Rehab Play · 10:29

Video by E3 Rehab on YouTube · Open on YouTube

A physical therapist shows how to set up and do the Nordic hamstring curl, a hard move: lower slowly, then catch yourself on your hands. Easier: bend at the hips or lower onto a stack of objects. Plus other hamstring moves and how to build up. Needs a soft pad and a firm anchor or a partner.

  • 10 min
  • Intermediate
  • Low impact (no jumping)
  • No equipment
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Step by step 9

Tap a time to watch that step in the video.

  1. Set-up: kneel on a soft pad and anchor your feet under something sturdy, such as a barbell, strap or partner. 0:56
  2. Keep a straight line from knees to shoulders and lower slowly, then catch yourself on your hands and push back up. 2:02
  3. Easier: let the hips bend, or stack objects in front of you to shorten how far you lower. 2:29
  4. Harder: lower the stack over time or hold a light weight; a band around the chest can give assistance. 2:50
  5. Add hip-extension work too: Romanian deadlifts, Roman chair hip extensions or glute-ham machine extensions. 4:57
  6. Alternatives to build up to it: glute-ham raises, lying or seated hamstring curls, and hamstring sliders. 5:25
  7. To reach a full rep: for example 3 sets of 3 to 5 reps, two to three times a week, building the range over time. 6:16
  8. If you only train the lowering, build the volume up over about six weeks, or start higher and taper off. 7:20
  9. Fit them into your usual leg days and build up gradually: they are hard and can leave you very sore. 9:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a straight line from knees to shoulders as you lower slowly, then catch yourself with your hands
  • Squeeze your glutes and dig your heels in as if pulling them towards your bottom
  • Start with a shorter range by stacking objects in front of you and lower the stack over time

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Wrists & hands takes loadcatching yourself on the hands each rep
  • Knees takes loadkneeling Nordic lowering, knees take the load
  • Shoulders movespushing back up from the catch
  • Elbows movespushing back up from the catch
  • Hips moveships held straight, or bent in the easier version
  • Ankles & feet movesheels anchored, pulling against the hold
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Bend at the hips, lower onto stacked objects, or a band round the chest for help

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by E3 Rehab; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety