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Nordic Hamstring Curl Strength Standards for Men and Women
Discover how your Nordic Hamstring Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Nordic Hamstring Curl Strength Level
Calculate Your Nordic Hamstring Curl Strength
Nordic Hamstring Curl Rep Standards
Compare your Nordic Hamstring Curl performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 11 |
| Advanced | 27 |
| Elite | 44 |
Nordic Hamstring Curl Standards by Bodyweight
Find the Nordic Hamstring Curl strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 13 | 30 | 51 |
| 120 lbs | < 1 | < 1 | 13 | 30 | 49 |
| 130 lbs | < 1 | < 1 | 13 | 30 | 48 |
| 140 lbs | < 1 | < 1 | 13 | 29 | 46 |
| 150 lbs | < 1 | < 1 | 13 | 28 | 45 |
| 160 lbs | < 1 | < 1 | 13 | 28 | 44 |
| 170 lbs | < 1 | < 1 | 13 | 27 | 42 |
| 180 lbs | < 1 | < 1 | 13 | 26 | 41 |
| 190 lbs | < 1 | < 1 | 12 | 26 | 40 |
| 200 lbs | < 1 | < 1 | 12 | 25 | 39 |
| 210 lbs | < 1 | < 1 | 12 | 24 | 38 |
| 220 lbs | < 1 | < 1 | 12 | 23 | 37 |
| 230 lbs | < 1 | < 1 | 11 | 23 | 36 |
| 240 lbs | < 1 | < 1 | 11 | 22 | 35 |
| 250 lbs | < 1 | < 1 | 11 | 22 | 34 |
| 260 lbs | < 1 | < 1 | 11 | 21 | 33 |
| 270 lbs | < 1 | < 1 | 10 | 20 | 32 |
| 280 lbs | < 1 | < 1 | 10 | 20 | 31 |
| 290 lbs | < 1 | < 1 | 10 | 19 | 30 |
| 300 lbs | < 1 | < 1 | 10 | 19 | 29 |
| 310 lbs | < 1 | < 1 | 9 | 18 | 28 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 4 | 18 | 36 | 56 |
| 100 lbs | < 1 | 5 | 18 | 35 | 54 |
| 110 lbs | < 1 | 6 | 18 | 34 | 52 |
| 120 lbs | < 1 | 6 | 18 | 33 | 50 |
| 130 lbs | < 1 | 6 | 18 | 32 | 48 |
| 140 lbs | < 1 | 6 | 17 | 31 | 47 |
| 150 lbs | < 1 | 6 | 17 | 30 | 45 |
| 160 lbs | < 1 | 6 | 16 | 29 | 43 |
| 170 lbs | < 1 | 6 | 16 | 28 | 42 |
| 180 lbs | < 1 | 6 | 15 | 27 | 40 |
| 190 lbs | < 1 | 6 | 15 | 27 | 39 |
| 200 lbs | < 1 | 6 | 14 | 26 | 38 |
| 210 lbs | < 1 | 5 | 14 | 25 | 36 |
| 220 lbs | < 1 | 5 | 13 | 24 | 35 |
| 230 lbs | < 1 | 5 | 13 | 23 | 34 |
| 240 lbs | < 1 | 5 | 12 | 22 | 33 |
| 250 lbs | < 1 | 4 | 12 | 22 | 32 |
| 260 lbs | < 1 | 4 | 12 | 21 | 31 |
Nordic Hamstring Curl Standards by Age
Discover how Nordic Hamstring Curl strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 20 | 35 |
| 20 | < 1 | < 1 | 12 | 27 | 44 |
| 25 | < 1 | < 1 | 13 | 29 | 46 |
| 30 | < 1 | < 1 | 13 | 29 | 46 |
| 35 | < 1 | < 1 | 13 | 29 | 46 |
| 40 | < 1 | < 1 | 13 | 29 | 46 |
| 45 | < 1 | < 1 | 11 | 26 | 42 |
| 50 | < 1 | < 1 | 9 | 22 | 38 |
| 55 | < 1 | < 1 | 7 | 19 | 33 |
| 60 | < 1 | < 1 | 4 | 15 | 28 |
| 65 | < 1 | < 1 | < 1 | 11 | 23 |
| 70 | < 1 | < 1 | < 1 | 8 | 17 |
| 75 | < 1 | < 1 | < 1 | 4 | 13 |
| 80 | < 1 | < 1 | < 1 | < 1 | 9 |
| 85 | < 1 | < 1 | < 1 | < 1 | 6 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 11 | 24 | 39 |
| 20 | < 1 | 4 | 16 | 32 | 49 |
| 25 | < 1 | 5 | 17 | 34 | 51 |
| 30 | < 1 | 5 | 17 | 34 | 51 |
| 35 | < 1 | 5 | 17 | 34 | 51 |
| 40 | < 1 | 5 | 17 | 34 | 51 |
| 45 | < 1 | 3 | 15 | 30 | 47 |
| 50 | < 1 | < 1 | 13 | 27 | 43 |
| 55 | < 1 | < 1 | 10 | 23 | 37 |
| 60 | < 1 | < 1 | 8 | 18 | 32 |
| 65 | < 1 | < 1 | 4 | 14 | 26 |
| 70 | < 1 | < 1 | < 1 | 10 | 20 |
| 75 | < 1 | < 1 | < 1 | 7 | 15 |
| 80 | < 1 | < 1 | < 1 | 3 | 11 |
| 85 | < 1 | < 1 | < 1 | < 1 | 8 |
| 90 | < 1 | < 1 | < 1 | < 1 | 5 |
Nordic Hamstring Curl Overview
The Nordic Hamstring Curl is an advanced bodyweight exercise that strengthens the hamstrings, enhances knee stability, and reduces the risk of injury by eccentrically loading the muscles.
Muscles Worked
Equipment Needed
Padded surface, Fixed object or partner for anchoring
How To Perform the Nordic Hamstring Curl
- Kneel on a padded surface with your legs secured under a fixed object or by a partner holding your ankles.
- Keep your body straight from head to knees and engage your core.
- Slowly lower your torso towards the ground by extending your knees, keeping your back straight and hips in line with your body.
- Once you can no longer control the descent, let your hands catch you lightly on the floor.
- Push off the ground slightly to assist in returning to the starting position or use your hamstrings to pull your body back up.
Want to perfect your form? Check out our detailed guide on Nordic Hamstring Curl for proper technique and tips.
Pro Tips for Nordic Hamstring Curl
- Maintain a straight body line from head to knees throughout the movement.
- Focus on controlling the descent to maximize the eccentric load on the hamstrings.
- Avoid bending at the hips; the movement should come from the knees.
- If you're a beginner, use your hands to lightly push off the ground to assist in returning to the start position.