For hamstring growth

Lying Leg Curl vs Nordic Curl

For hamstring growth, lying leg curl rates well ahead on our research criteria: easier to progress, easier on the joints.

Nordic curl gives more stretch.

Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Research score

Target tension

Excellent

Loaded stretch

Good

Strong

Progression

Excellent

Fair

Low cost

Strong

Good

See the full hamstrings ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lying leg curl

You want something easy to learn
You want to keep adding weight in small steps
You want something easier on your joints

Good reasons to choose Nordic curl

You have no equipment
You want more load on the hamstrings while they’re stretched

Lying Leg Curl

Nordic Curl

You need

Machine

Nothing but the floor

Skill

Easy to learn

Takes some practice

Type

Isolation

Why they rank where they do

Lying Leg Curl. Still a strong choice; hips are extended, so the hamstrings are less stretched.

Nordic Curl. A brutal eccentric. Great for resilience; hard to progress for growth.

From the research

Maeo et al., 2021: Seated leg curls grew the hamstrings more than lying leg curls (+14% vs +9% volume) over 12 weeks. (20 untrained adults; one study.)Cited for lying leg curl in hamstrings
Bourne et al., 2017: Both exercises lengthened the biceps femoris fascicles and grew the semitendinosus; 45° hip extensions grew the biceps femoris long head more than Nordics. (30 recreational male athletes; 10 weeks.)Cited for Nordic curl in hamstrings

Questions

Which is better for hamstring growth, lying leg curl or Nordic curl?

For hamstring growth, lying leg curl rates well ahead on our research criteria: easier to progress, easier on the joints. Nordic curl gives more stretch. Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is lying leg curl or Nordic curl easier to learn?

Lying leg curl is easier: it’s easy to learn, while Nordic curl takes some practice.

Can you do lying leg curl or Nordic curl at home?

Lying leg curl needs a machine, so for most people it’s a gym exercise. Nordic curl needs no equipment, so you can do it anywhere.

Which is easier on the joints, lying leg curl or Nordic curl?

Lying leg curl: it rates Strong for joint and recovery cost in our research rubric, against Good for Nordic curl.

More comparisons

Lying Leg Curl Nordic Curl All hamstrings exercises

Lying Leg Curl vs Nordic Curl

For hamstring growth, lying leg curl rates well ahead on our research criteria: easier to progress, easier on the joints.

Nordic curl gives more stretch.

Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose lying leg curl

You want something easy to learn
You want to keep adding weight in small steps
You want something easier on your joints

Good reasons to choose Nordic curl

You have no equipment
You want more load on the hamstrings while they’re stretched

Lying Leg Curl

Nordic Curl

You need

Machine

Nothing but the floor

Skill

Easy to learn

Takes some practice

Type

Isolation

Why they rank where they do

Lying Leg Curl. Still a strong choice; hips are extended, so the hamstrings are less stretched.

Nordic Curl. A brutal eccentric. Great for resilience; hard to progress for growth.

From the research

Maeo et al., 2021: Seated leg curls grew the hamstrings more than lying leg curls (+14% vs +9% volume) over 12 weeks. (20 untrained adults; one study.)Cited for lying leg curl in hamstrings
Bourne et al., 2017: Both exercises lengthened the biceps femoris fascicles and grew the semitendinosus; 45° hip extensions grew the biceps femoris long head more than Nordics. (30 recreational male athletes; 10 weeks.)Cited for Nordic curl in hamstrings

Questions

Which is better for hamstring growth, lying leg curl or Nordic curl?

Is lying leg curl or Nordic curl easier to learn?

Lying leg curl is easier: it’s easy to learn, while Nordic curl takes some practice.

Can you do lying leg curl or Nordic curl at home?

Lying leg curl needs a machine, so for most people it’s a gym exercise. Nordic curl needs no equipment, so you can do it anywhere.

Which is easier on the joints, lying leg curl or Nordic curl?

Lying leg curl: it rates Strong for joint and recovery cost in our research rubric, against Good for Nordic curl.