Nordic curls are one of the best hamstring exercises you can include in your strength or gym program. They build incredible eccentric hamstring strength, reduce injury risk, and boost sprint performance. The only problem? They’re often shown being performed with a partner holding your ankles.
Great if you have a training buddy—not so great if you’re on your own.

But don’t worry. In this guide, we break down five effective ways to perform Nordic curls solo, using common gym equipment. We’ll also show you multiple ways to make the exercise easier or harder, so you can progress no matter your skill level.

Why Nordics Curls Are So Effective

Nordics curls (also called Nordic hamstring curls) work the hamstrings in their lengthened position—this is where most hamstring strains occur. Strengthening this specific range leads to better performance and more resilient hamstrings.

No matter which setup you use, here are the universal technique cues:

• Keep your hips as far forward as possible to maximise hamstring recruitment.
• Lower slowly—the slower the better.
• Once you reach your limit, drop down and push yourself back up, using your arms only as much as needed.
• Over time, the goal is to use less assistance so your hamstrings do more of the work.

You can also make any variation easier by using resistance bands attached behind you and looped over your shoulders. As you lower, the band adds tension exactly when you need it most—at the bottom of the movement.

Exercise 1: Nordic Curls on a Dedicated Machine

If your gym has a Nordic curl machine—amazing.
If not, don’t worry; we’ve got plenty of other options.

To perform Nordics curls on a machine:

1. Set your knees on the pad and secure your ankles.
2. Push your hips forward and begin lowering slowly.
3. Once you reach your “fail point,” let yourself fall gently and push back up.

How to Make It Easier

• Loop bands behind you and over your shoulders for assistance.
• Use a stronger band for more help, or transition to a lighter band to progress.

How to Make It Harder

• Reduce the amount of push you use to come back up.
• Eventually aim to return using pure hamstring strength.

Exercise 2: Nordic Curls Using a Barbell

This DIY method works surprisingly well—but setup is key.

How to Set It Up

1. Load a barbell with enough weight so it won’t roll forward.
2. Use smaller plates or wedges in front of the bar to lock it in place.
3. Place a pad under your knees and another where your ankles will contact the bar.
4. Perform Nordics curls using the same technique cues as above.

Make It Easier

• Reduce the range by placing a bench in front of you to land on and push back up from.

Make It Harder

• Try lowering until just before the bench, tap lightly, and then lift back using your hamstrings only.
  This version hits harder than going all the way to the floor!

Exercise 3: Nordic Curls on a Lat Pulldown Machine

A simple and reliable setup.

How to Do It

1. Kneel facing away from the machine.
2. Tuck your feet under the leg pad at the desired height.
3. Place a bench in front of you to land on.
4. Lower under control and push back up.

Make It Easier

• Place the bench on an incline so you don’t have to lower as far.

Make It Harder

• Try not pushing with your hands at all—go full hamstring drive.

Exercise 4: Nordic Curls on a Leg Extension Machine

This works depending on the machine design, but most gyms have one that can be adapted.

How to Set It Up

1. Adjust the pads so your ankles can tuck under securely.
2. You may need blocks or weight plates to raise yourself to the correct height.
3. Load the leg extension machine to its maximum so it doesn’t move.
4. Perform your Nordic curls normally.

Exercise 5: Nordic Curls Using Anything You Can Secure Your Feet Under

Every gym has something that works.

Examples include:

• A tricep dip machine
• Smith machine base
• Heavy benches
• Racks or frames
• Any solid structure you can wedge your heels under

Explore your gym—you’ll likely find at least one object sturdy enough to support Nordics curls.

Where to Place Nordics in Your Gym Program

Nordics curls are demanding, so they fit best:

• Early or mid-session
• After warm-ups
• Before high-fatigue lower-body exercises

If you want help structuring a complete program, check out our HLA gym programs (linked in the description).

Struggling With Hamstring Pain or Can’t Perform a Full Nordic Yet?

Not everyone can jump straight into full Nordics curls—and that’s okay.
If you’re dealing with hamstring issues or want simpler progressions, watch our detailed video on hamstring exercises to build you up safely to Nordics curls.

We also have a treatment protocol on sale at the moment!

Try These 5 Nordic Curl Variations and Find Your Favourite

Whether you’re using a machine, barbell, cable system, or anything sturdy you can find, you now have multiple ways to do Nordic curls completely on your own.
Build your control, strengthen your hamstrings, and watch your lower-body performance skyrocket.

Let us know which variation you like best!