# Nordic Hamstring Curl - Forge Exercise Library

## Quick Answer

The Nordic hamstring curl is an advanced bodyweight exercise that intensely targets the hamstrings through eccentric contraction. Kneeling with feet anchored, you lower your body forward under control, building exceptional hamstring strength and helping prevent hamstring injuries.

**Details:**
- **Body Part:** Legs
- **Equipment:** Body Weight
- **Target Muscle:** Hamstrings
- **Secondary Muscles:** Glutes, Core
- **Difficulty:** Advanced
- **Category:** Strength

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## How to Perform Nordic Hamstring Curl

1. Kneel on a pad with your feet anchored under a stable surface or held by a partner.
2. Keep your body straight from knees to head, arms ready in front of you.
3. Slowly lower yourself forward by extending at the knees, controlling the descent with your hamstrings.
4. Lower as far as you can while maintaining control, using your hands to catch yourself if needed.
5. Push off the ground slightly if needed and use your hamstrings to pull yourself back up to the starting position.
6. Repeat for the desired number of repetitions.

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## Browse Related Exercises

- **[More Legs Exercises](https://forgetrainer.ai/exercises/legs)**
- **[More Body Weight Exercises](https://forgetrainer.ai/exercises/equipment/bodyweight)**
- **[More Hamstrings Exercises](https://forgetrainer.ai/exercises/muscle/hamstrings)**

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