Nordic Curls at Home：Build Hamstrings Without a Gym

If you want to build hamstrings that look strong and actually are strong, you don’t need fancy gym machines. You need one move — the Nordic curl.

This bodyweight beast has earned a reputation among athletes, lifters, and even physiotherapists for one reason: it works. And the best part? You can do Nordic curls at home — no leg curl machine required.

So grab a mat, a little creativity, and let’s build hamstrings that protect your knees, improve your deadlift, and turn heads.

Nordic curls (also called Nordic hamstring curls or sometimes Russian curls) are basically the ultimate bodyweight hamstring exercise. Picture this: you’re kneeling on your mat, someone or something is holding your ankles, and you slowly lower your entire body forward while keeping your knees planted. Your hamstrings are doing ALL the work to control the descent.

Sounds simple. WRONG! This exercise is brutally effective, and here’s why I’m completely obsessed with it:

The Nordic Curl Magic:

• Builds incredible eccentric hamstring strength (the lowering phase)
• Reduces hamstring injury risk by up to 51% (yes, that’s a real stat!)
• Requires ZERO equipment (well, besides something to anchor your feet)
• Works your hamstrings harder than most gym machines
• Improves athletic performance dramatically
• Can be done anywhere in your home

The best part? Nordic curls have been game-changers for professional athletes, and now we can do them right in our living rooms. How cool is that?

Nordic curls light up the posterior chain — the muscles on the back of your body. Here’s what’s doing the work:

These muscles work together to help you sprint faster, jump higher, and reduce the risk of hamstring tears — one of the most common sports injuries.

Here’s where home fitness gets creative! In the gym, you’d use a fancy Nordic curl bench or GHD machine. But at home? We work with what we’ve got, and trust me, I’ve tried EVERY possible setup!

• Kneel facing away from your couch
• Slide your feet under the couch cushions as far as they’ll go
• Ensure the couch is sturdy enough not to tip (test this gently first).
• This is my favorite because the couch provides perfect resistance

Pro tip: Add weight to the couch cushions if needed

• Have your partner, roommate, or family member hold your ankles
• They should apply firm, consistent pressure
• Make sure they’re prepared for how much force you’ll generate
• This is actually how I learned – my husband held my ankles!

Bonus: It’s a great bonding activity (and they’ll laugh when you struggle at first)

• Use your bed frame, heavy dresser, or squat rack
• Hook your feet under the bottom edge
• Test stability before going full effort

• If you have a barbell, load it with plates

• Position it low and hook your feet underneath
• This gives you adjustable resistance by changing the weight
• Great for more advanced progressions

• Anchor a heavy resistance band to something stable
• Loop it around your chest/shoulders
• This assists as you lower
• Perfect for beginners who need help!

Listen, I’ve made mistakes, so you don’t have to. Before you attempt your first Nordic curl at home, do this safety check:

• Test your anchor point with gentle pressure first
• Make sure nothing will slide or tip
• Clear the space in front of you (trust me, you might face-plant)
• Have your hands ready to catch yourself
• Start on a thick yoga mat or padded surface for your knees

No gym? No problem. You can master Nordic curls right in your living room.

You need something to lock your ankles in place — think:

• The edge of a couch
• A sturdy bed frame
• A partner holding your feet

Pro tip: Use a rolled towel or yoga mat under your ankles for comfort.

Kneel on a soft surface (yoga mat or carpet). Keep your knees hip-width apart and toes pointing down.

Tighten your abs and glutes to stabilize your spine. Don’t arch your lower back.

Start lowering your body forward — as slowly as possible. Use your hamstrings to control the descent.

Once you can’t hold it anymore, catch yourself with your hands.

Use your hands to push yourself back to the starting position lightly.

Start with 3 sets of 4–6 reps, 2–3 times a week.

What it looks like:

• Your butt moves backward instead of your body staying straight
• You’re basically doing a weird good morning exercise
• Your hamstrings aren’t getting the full benefit

The fix:

• Think about pushing your hips forward throughout the movement
• Keep your body in one straight line from knees to head
• Squeeze your glutes HARD the entire time
• Film yourself from the side to check form

The problem:

• You’re letting gravity do the work instead of your hamstrings
• This defeats the entire purpose of the eccentric emphasis
• You’re missing out on the injury-prevention benefits

The fix:

• Count slowly in your head (1-Mississippi, 2-Mississippi…)
• Aim for at least 3-5 seconds on the descent
• Think “controlled fall,” not “drop”
• Quality ALWAYS beats quantity here

What I see:

• People are trying full Nordic curls on day one
• Skipping the assistance phases
• Adding weight before mastering bodyweight

The fix:

• Follow my progression plan above
• Spend at least 2 weeks at each level
• Your hamstrings need time to adapt
• Patience = long-term success

The problem:

• Only focusing on how far you can lower
• Ignoring the speed and control of the descent
• Missing the eccentric strength benefits

The fix:

• Make the lowering phase your main focus
• Aim for smooth, controlled movement
• Feel your hamstrings working the entire time
• Video yourself to check for consistent speed

What happens:

• Your feet slip out during the exercise
• You can’t generate proper tension
• Risk of falling or losing position

The fix:

• Test your anchor before each set
• Adjust your foot position as needed
• Don’t be afraid to try different setups
• Make sure your ankles are truly secure

No gym? No problem.

Nordic curls at home are the ultimate low-cost, high-reward way to strengthen your hamstrings, prevent injuries, and boost athletic performance.

Yes — they’re hard. But that’s why they work. Each rep trains your body (and your mind) to stay strong through resistance.

Start small. Stay consistent.

Soon you’ll go from face-planting to owning those reps — and your hamstrings will never be the same again.