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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Nordic Curl

Also called Nordic hamstring curl

BodyweightIsolationTakes some practice
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Lower slowly
Main musclesAlso working
  1. 1Kneel with your heels anchored
  2. 2Lower your body as slowly as you can
  3. 3Catch yourself and push back up

Most common mistake

Breaking at the hips to shorten the lever.

Watch a demo

Good for

  • Ranked #1 for American football and #2 for soccer
  • Keeps the work on the target muscle
  • Helps prevent common American football injuries

Compare with

vs Glute-Ham Raisevs 45° Back Extensionvs Good Morning
A
For running
#10 of 19
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
TransferGood
Injury protectionStrong
PracticalityExcellent

Programmes with Nordics have reduced hamstring injuries by up to half in team sports. Most useful if you run fast.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SSingle-Leg Calf RaiseDumbbell
  • SBulgarian Split SquatDumbbell
  • SSeated Calf RaiseMachine
  • SPogo HopsBodyweight

Takes

None yet
needed to post
280