FitCiNordic Hamstring Curl is an isolation exercise for the legs: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: core. Equipment: bodyweight, resistance band. Difficulty: advanced, requires solid technique and training history. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Kneel down and lock your ankles under a partner or a fixed anchor.
- Keep your body in a single straight line from head to knees without breaking at the hips.
- Using your hamstrings as a brake, lower your torso forward as slowly as possible.
- As you near the floor, catch yourself lightly with your hands, then squeeze your hamstrings to return to the start.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.