Nordic Curl
The Nordic Curl primarily works the Biceps Femoris (Long Head), Semimembranosus, Semitendinosus, with secondary activation of the Biceps Femoris (Short Head) and stabilizer support from the Rectus Abdominis. It is a suspension isolation exercise at advanced difficulty.
Eccentric hamstring curl using suspension straps emphasizing eccentric strength.
| Equipment | Suspension |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Semimembranosus, Semitendinosus |
| Secondary | Biceps Femoris (Short Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Semimembranosus (hamstrings)
- Primary Muscle Semitendinosus (hamstrings)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Short Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Grasp suspension trainer handles. Lean body to create resistance angle. Execution: Contract target muscles to move through full range of flexion. Return to starting position under control. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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