ProgreviaNordic curl
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How to do it
Kneeling with the ankles anchored, lower the torso forward as slowly as possible resisting with the hamstrings; catch yourself with the hands at the bottom. A very demanding eccentric drill.
Muscles worked
Mainly isquiotibiales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Advanced
- Technical demand
- Advanced
- Fatigue it generates
- Moderate (0.9 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Rounding the lower back when hinging: the movement should come from the hips, not the spine.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Nordic curl compares with other hamstrings exercises
The catalogue has 9 exercises with hamstrings as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Nordic curl is number 5 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 4 alternatives, such as Band leg curl, Standing cable leg curl and Seated leg curl.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band leg curl | resistance band | Low (0.4 out of 2.2) | Basic |
| Standing cable leg curl | cable | Low (0.5 out of 2.2) | Basic |
| Seated leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Lying leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Nordic curl | bodyweight | Moderate (0.9 out of 2.2) | Advanced |
Tension with the muscle stretched. Nordic curl loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Nordic curl based on your level, goal and available days.
Build your Hamstrings workout
Generate a full routine with the emphasis on Hamstrings and Nordic curl among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Nordic curl work?
Nordic curl mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Nordic curl should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).
Is Nordic curl good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.
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