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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 it

  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
B
For hamstrings
#11 of 18
See the full list →
Research
69
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%2/5
Low cost · 20%3/5

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

How scores work

Machine taken? Swap to

  • SSeated Leg CurlMachine
  • SStanding Leg CurlMachine
  • ALying Leg CurlMachine
  • A45° Back ExtensionBodyweight

Takes

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