Nordic Curl
- Reps
- 2–5
- Kit
- Nordic anchor
How to do it
- 1
Kneel on a mat with both ankles secured under a rated Nordic anchor; keep your body straight from knees to shoulders.
- 2
Breathe in as you lean forward from your knees, keeping your hips in line with your shoulders and letting your hamstrings slow the lower.
- 3
Breathe out as your hamstrings pull you upright. If your hands catch the lower, count it as a negative only, not a full curl.
- 4
Reset your ankles under the anchor before the next rep.
Where you should feel it: The backs of your thighs.
What your coach says mid-set
- “Hips stay in line with shoulders”
- “Tip forward slowly from the knees”
- “Ankles locked under the anchor”
Common mistakes
Bending at the hips as you lower
Lower only as far as your hips stay in line, and catch yourself with your hands.
Other versions
- Band-Assisted Nordic Curl
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