What muscles does Nordic Curls work?

Nordic Curls trains Hamstrings as primary movers (counted as 1.0 hard set per set) and Calves as secondary synergists (counted as 0.5 hard set per set).

What is Nordic Curls called in French, Strong, and Hevy exports?

In French gym logs and Strong/Hevy CSV exports, Nordic Curls also resolves cleanly from Nordic Curls.

Bodyweight / Free · HAMSTRINGS

Nordic Curls — Muscles Worked & RPE Load Guide

FR: Nordic Curls · Rep progression, tempo control, or external dip belt additions

Nordic Curls targets Hamstrings as primary movers (1.0× set credit) alongside Calves (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.

Primary Movers (1.0×)

Hamstrings

Full 1.0 hard-set credit per set

Secondary Synergists (0.5×)

Calves

Fractional 0.5 set stimulus

Equipment & Pattern

Bodyweight / Free

External / Standard Load

CSV Import Aliases

Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group	Mechanical Role	Effort Share	Weekly Optimal Band (MEV–MAV)	Frequency & Research
Hamstrings	Primary (1.0× set)	85%	4–16 sets/wk (MRV 20)	2–4x / week · Evidence
Calves (Gastrocnemius & Soleus)	Secondary (0.5× set)	15%	8–16 sets/wk (MRV 20)	2–4x / week · Evidence

Nordic Curls Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Nordic Curls using a worked 155.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.

Reps	RPE 9.5	RPE 9	RPE 8.5	RPE 8	RPE 7
3 reps	0 kg (89%)	0 kg (87%)	0 kg (87%)	0 kg (85%)	0 kg (82%)
5 reps	0 kg (84%)	0 kg (82%)	0 kg (81%)	0 kg (79%)	0 kg (77%)
8 reps	0 kg (76%)	0 kg (76%)	0 kg (74%)	0 kg (74%)	0 kg (71%)
10 reps	0 kg (73%)	0 kg (71%)	0 kg (71%)	0 kg (69%)	0 kg (68%)
12 reps	0 kg (69%)	0 kg (68%)	0 kg (68%)	0 kg (66%)	0 kg (66%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Nordic Curls volume and e1RM records on zero-login Wrapped CSV upload.

Nordic Curls natural glute ham raise nordic curl nordic hamstring curl

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Machine Lying Leg Curl (100% overlap) Compare Swap: Nordic Curls vs Machine Lying Leg Curl → Machine Seated Leg Curl (100% overlap) Compare Swap: Nordic Curls vs Machine Seated Leg Curl → Standing Leg (Hamstring) Curl (100% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper	Author & Journal	External Reference
Hamstrings Hypertrophy Is Specific to the Training Exercise: Nordic Hamstring versus Lengthened State Eccentric Training.	Maeo (2024) · Medicine and science in sports and exercise	PubMed 38857522 ↗
Robustness of hamstring muscle activation strategies following selective hypertrophy induced by Nordic hamstring curl and stiff-leg deadlift exercises.	Morin (2025) · Journal of applied physiology (Bethesda, Md. : 1985)	PubMed 40586278 ↗
Biceps femoris long head sarcomere and fascicle length adaptations after 3 weeks of eccentric exercise training.	Pincheira (2022) · Journal of sport and health science	PubMed 34509714 ↗

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Nordic Curls Worked Wathan RPE Prescription Table (kg)

Strong, Hevy & French/English CSV Import Labels

Taken-Rack Substitutes & Biomechanical Swaps

Verified Peer-Reviewed Literature (PubMed & DOI)

Compute Your Exact Nordic Curls 1RM & Weekly Muscle Volume