Norwegian hamstring curl

The Norwegian hamstring curl (or nordic curl) requires either a partner or gym equipment to lock the lower legs securely. It is a very tough exercise as it strengthens the hamstrings eccentrically which is important in late stage rehab from a hamstring strain.


To strengthen the hamstrings, glutes and core muscles.

Teaching Points:

  • This is a very advanced exercise isolating hamstring muscles.
  • A partner anchors the athlete's calves.
  • A straight line must be maintained from knee to shoulder.
  • The athlete lowers the body as controlled as possible to the floor.
  • At the point whereby the move becomes uncomfortable the athlete lets the body fall to the floor using the hands to control their landing

Muscles Worked:


As the hamstrings get stronger less upper body push can be used the athlete can raise themselves back to the start position.