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How to Do Nordic Hamstring Curl (GHD) — Form, Muscles & Tips

Learn how to do the Nordic Hamstring Curl (GHD): step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set up on a GHD machine with your ankles secured and knees on the pad.
  2. Start in an upright kneeling position with torso vertical.
  3. Slowly lower your body toward the floor by letting your knees extend, using your hamstrings to control the descent.
  4. Lower as far as you can control, then push off the floor or use your arms to assist returning to the start.
  5. Focus on the eccentric (lowering) phase — this is the primary training stimulus.
  6. Repeat for the desired number of repetitions.