Nordic Curl Progression
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A kneeling eccentric hamstring curl — lower the torso forward as slowly as possible while the heels are anchored — scaled by how much you assist with the hands.
Detail
The Nordic curl (Nordic hamstring curl / natural glute-ham raise) trains the Hamstrings in their knee-flexion role through a powerful eccentric. Kneel with the ankles anchored (under a sturdy object or held by a partner), hips straight, and lower the torso toward the floor as slowly as possible, resisting with the hamstrings; push off the hands at the bottom and use them to assist the return. Because the hamstrings are far stronger eccentrically than concentrically, the movement is trained mainly as a slow negative (Principle of Movement Speed (Controlled Training) / Tempo / Time Per Repetition).
Progression, from easiest to hardest:
- Assisted / band-assisted negatives — large hand or band assistance, short lowering range.
- Long-lever negatives — lower farther under control before the hands catch you.
- Full Nordic negative — control the entire descent to the floor.
- Full Nordic curl — lower and then pull back up with minimal or no hand assistance (very advanced).
It is the bodyweight counterpart of the machine Leg Curl (Hamstring Curl) and the Glute-Ham Developer raise, and complements the hip-extension Glute Bridge & Hip Thrust Progression. The hamstrings are highly susceptible to strain here — warm up thoroughly and add range slowly.
Key facts
- Kneeling, ankles anchored; lower the torso forward slowly (eccentric hamstring work).
- Hamstrings are stronger eccentrically — trained mainly as slow negatives.
- Progress: assisted negatives → longer-range negatives → full negative → full curl up.
- Bodyweight counterpart to leg curls / glute-ham raises; high strain risk — progress slowly.
Connections
- Glute Bridge & Hip Thrust Progression — complementary hip-extension hamstring work.
- Leg Curl (Hamstring Curl) / Glute-Ham Developer — machine analogues.
- Hamstrings — prime mover.
- Principle of Movement Speed (Controlled Training) / Tempo / Time Per Repetition — the eccentric emphasis.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.