# Nordic Hamstring Curl

URL: https://heatsy.app/ex/nordic-hamstring-curl

Also known as: Nordic Curl, Nordics, Nordic Ham Curl, Self Inverse Leg Curl, Self Inverse Leg Curl Floor, Nordic Hamstring Exercise, Nordic Hamstring Curls, Russian Leg Curl, Russian Curl, Nordic Hamstring Raise, NHC, Natural Glute Ham Raise, Natural GHR, Natural Glute-Ham Raise, Natural Hamstring Raise, Floor Glute Ham Raise, Manual Glute Ham Raise

Body region: Legs

## Muscles

- Main: Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Gluteus Maximus, Gastrocnemius
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Kneel on a pad with ankles pinned under a bar or held by a partner, body straight from knees to head.
2. Lower your torso toward the floor as slowly as you can, using the hamstrings to resist.
3. Catch yourself with your hands, then push off the floor lightly and use the hamstrings to return to the start.

### Cues

- Keep the hips extended and the body in one line.
- Count three to five seconds on the way down.

### Common mistakes

- Folding at the hips instead of keeping the body straight.
- Dropping to the floor without control.
- Doing too many reps early; the hamstrings can be very sore afterward.

## Variations

- [Assisted Nordic Hamstring Curl](https://heatsy.app/ex/assisted-nordic-hamstring-curl)

## Alternatives

- [Assisted Nordic Hamstring Curl](https://heatsy.app/ex/assisted-nordic-hamstring-curl)
- [Glute-Ham Raise](https://heatsy.app/ex/glute-ham-raise)
- [Slider Hamstring Curl](https://heatsy.app/ex/slider-hamstring-curl)