Nordic hamstring curl

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Hamstrings.

Secondary: Glutes, Calves.

What it is called elsewhere

• Norwegian Nordisk hamstring
• Swedish Nordisk hamstring
• Danish Nordic hamstring
• German Nordic Hamstring Curl
• Spanish Curl nórdico de isquiotibiales
• Italian Nordic curl
• Portuguese Flexão nórdica
• Russian Нордические сгибания ног
• French Nordic curl

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.