How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the nordic hamstring curl in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Nordic Hamstring Curl: how to do it and muscles worked

The nordic hamstring curl mainly works your hamstrings. You need bodyweight (no equipment).

Muscles worked

Main

Hamstrings

How to do the nordic hamstring curl

1
Kneel on a soft mat with your ankles anchored under a sturdy pad, a partner holding them or a loaded bar, and your body upright from knees to head.
2
Keeping your body in a straight line from knees to head, slowly lean forward and lower as far as you can control, using your hamstrings as the brake.
3
When you can no longer hold, catch yourself with your hands and push back up. Breathe steadily; the lowering should take 3 to 5 seconds.

Form tip: Keep your hips extended and do not fold at the waist; use a shorter range if your hamstrings feel sharp pain.

Common questions

Which muscles does the nordic hamstring curl work?: The nordic hamstring curl mainly works your hamstrings.
What equipment do I need for the nordic hamstring curl?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the nordic hamstring curl in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.