Nordic Hamstring Curl
Eccentric curls with the ankles anchored. Exceptional hamstring strength. It works mainly the hamstrings.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Nordic Hamstring Curl
- Kneel with the hips straight and the ankles anchored under something immovable or held by a partner.
- Lean forward slowly by letting the knees extend, keeping the hips straight; don't push the butt back.
- Fight the way down with the hamstrings for as long as you can, ideally two seconds or more, before catching yourself with the hands.
- Push back up with the hands and pull with the hamstrings to return. Two to three reps done slowly beat ten done fast.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hamstrings | Biceps femoris |
Muscle data from StrengthLog.
Why do it
- Hamstrings at the knee, which squats miss
- Balances the front of the thigh
- Knee joint stability
Rep standards for Nordic Hamstring Curl
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Nordic Hamstring Curl by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Nordic Hamstring Curl work?
It works mainly the hamstrings.
How do you do Nordic Hamstring Curl?
Kneel with the hips straight and the ankles anchored under something immovable or held by a partner. Lean forward slowly by letting the knees extend, keeping the hips straight; don't push the butt back. Fight the way down with the hamstrings for as long as you can, ideally two seconds or more, before catching yourself with the hands. Push back up with the hands and pull with the hamstrings to return. Two to three reps done slowly beat ten done fast.
How many reps of Nordic Hamstring Curl is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
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