How to train hamstrings with leg curls and Nordic curls

What this exercise trains

Leg curls train the hamstrings by bending the knee. They complement the hip-extension task of a Romanian deadlift, giving those muscles two different jobs within a leg programme.

A machine makes resistance easy to adjust; a Nordic curl uses a long bodyweight lever and can be challenging immediately. Choose the version whose lowering and return you can control, then add work gradually.

Lying Leg Curl

Lying on the bench supports the torso while the heels move toward the back of the thighs. It offers knee-flexion work with the hips relatively extended. Avoid lifting the pelvis to finish; a lighter load makes the intended movement easier to repeat.

1. Lie face down with your knees aligned to the machine pivot and the roller above your heels.
2. Curl your heels toward your hips, then lower slowly while keeping your pelvis on the pad.

Technique points to remember

Place the pad above your heel and keep the pelvis steady. If your hips lift or range shortens, reduce weight and control the return.

Start easier, progress deliberately

Seated and lying curls use different hip positions. Start with a well-fitting machine; bands, hand assistance or shorter range can scale a Nordic curl.

Where this exercise fits in your workout

Place leg curls after your main leg exercise, such as squats or Romanian deadlifts. With Nordics, record whether you used a band or your hands. Needing less help can be progress even without extra reps.

Warm up with easier sets before these working sets.

Leg Curl

The general leg-curl entry covers a machine that resists bending the knees. It is useful for recording this movement when a more specific version is unavailable. Note whether you sit or lie and keep using that setup when comparing loads.

1. Adjust the machine so your knees align with its pivot and the roller sits just above your heels.
2. Bend your knees against the pad while keeping your hips supported, then straighten slowly without lifting your pelvis.

Seated Leg Curl

Sitting with the thighs secured holds the hips in a bent position while you curl the lower legs. This places the hamstrings differently from a lying curl. The thigh pad and knee alignment matter; treat seated and lying loads as separate records.

1. Adjust the backrest and pads so your knees align with the machine pivot and your thighs stay supported.
2. Pull your heels downward and back, then extend slowly; keep your hips against the seat and avoid lifting your thighs.

Nordic Hamstring Curl

With the ankles securely anchored, the hamstrings slow the body as it leans forward from the knees. The lowering can be demanding even without extra weight. Assistance and a shorter range make sense; practise a safe hand-supported finish before extending the movement.

1. Kneel on padding with ankles securely held and a soft landing space ahead.
2. Keep hips extended as you lower slowly from the knees; catch with your hands and use assistance to return.