OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Hamstring Isolation

Nordic Hamstrings Curls

Strength Standards: Nordic Hamstrings Curls

LevelMaleFemale
Elite
1.30x BW0.80x BW
Advanced
1.00x BW0.60x BW
Intermediate
0.70x BW0.40x BW
Novice
0.50x BW0.25x BW
Untrained
0.30x BW0.15x BW

Source: Estimated (pattern-based)

Calculate Your Level

Related Exercises

Other hamstring isolation exercises with strength standards:

  • Nordic Hamstring Curl
  • Glute-Ham Raise
  • Lying Leg Curl
  • Seated Leg Curl