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Weighted Nordic Curl

Hamstrings Tier A for Hamstrings Weight Plate Isolation Pull
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3sets
4-6reps
120srest
~4.9kcal/min

How to do it

Muscles worked

Secondary
GlutesCalves

Secondary muscles help but are not the main target

See the full tier list · Hamstrings

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack thighs

Back of the thighs, strongest near the knee.

Key cue (the coach says it during the set)“Hips down, curl the heels to the glutes, lower slowly.”

Tempo · Curl 1 s · squeeze 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backHips lifting off the pad. Go lighter and press the hips down.
  • Feel it in CalvesPointing the toes and using the calves. Pull the toes toward your shins.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Hug a light plate to your chest only once you can control full bodyweight reps.
  • Kneel on a mat and keep your hips stacked over your knees.
  • Add load only once you can complete every rep with perfect form.
  • Keep a straight line from knees to shoulders — do not bend at the hips.
  • Build up volume gradually; Nordics cause a lot of soreness at first.

Common mistakes

  • Bending at the hips to shorten the lever.
  • Dropping quickly instead of fighting the descent.

Breathing

Breathe in before you lean forward, breathe out slowly as you lower.

Equipment needed

Weight Plate
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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