How to do the Nordic Curl, step by step
- Kneel on a soft surface with your heels anchored under a bar or held by a partner.
- Body straight from knees to head, glutes tight.
- Slowly lower yourself forward as far as you can stay in control.
- Catch yourself with your hands and push off lightly to come back up.
Common mistakes and how to fix them
- Hips breaksqueeze your glutes and keep your hips extended.
- Falling downgo slower and only as far as you can control.
How to scale the Nordic Curl
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Shorter range
- Single-leg Glute Bridge
Also known as
Nordic hamstring curl
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.