TIERS
ExploreTrainFeed
TIERS

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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 itPicture · 3 steps
  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
A
For skiing
#7 of 23
See the full list →
Research
70
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 70
Transfer · 45%3/5
Injury protection · 30%4/5
Practicality · 25%5/5

Strong hamstrings help protect the ACL.

How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SLateral BoundBodyweight

Takes

None yet
Free account needed to post
280