Nordic Hamstring Curl Standards

Measured in kg

Nordic Hamstring Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Nordic Hamstring Curl standards are based on 8,033 lifts by Strength Level users

Male
Female

Male

Male Nordic Hamstring Curl Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	< 1
Intermediate	11
Advanced	27
Elite	44

How many reps of Nordic Hamstring Curl should I be able to do?

How many reps of Nordic Hamstring Curl can the average lifter do? The average male lifter can do 11 reps of Nordic Hamstring Curl. This makes you Intermediate on Strength Level and is a very impressive achievement.

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	< 1	11	28	49
55	< 1	< 1	11	28	47
60	< 1	< 1	11	27	46
65	< 1	< 1	11	27	44
70	< 1	< 1	11	26	43
75	< 1	< 1	11	25	41
80	< 1	< 1	11	24	40
85	< 1	< 1	10	24	38
90	< 1	< 1	10	23	37
95	< 1	< 1	10	22	36
100	< 1	< 1	10	21	35
105	< 1	< 1	9	21	33
110	< 1	< 1	9	20	32
115	< 1	< 1	9	19	31
120	< 1	< 1	9	19	30
125	< 1	< 1	8	18	29
130	< 1	< 1	8	17	28
135	< 1	< 1	8	17	27
140	< 1	< 1	7	16	26

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	6	18	33
20	< 1	< 1	10	25	42
25	< 1	< 1	11	27	44
30	< 1	< 1	11	27	44
35	< 1	< 1	11	27	44
40	< 1	< 1	11	27	44
45	< 1	< 1	9	24	40
50	< 1	< 1	7	20	36
55	< 1	< 1	5	17	31
60	< 1	< 1	2	13	26
65	< 1	< 1	< 1	9	21
70	< 1	< 1	< 1	6	15
75	< 1	< 1	< 1	2	11
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	4
90	< 1	< 1	< 1	< 1	< 1

How many sets and reps of Nordic Hamstring Curl should I do?

These are the most popular Nordic Hamstring Curl workouts done by male lifters:

3x10 21%

3x5 11%

3x8 10%

2x10 6%

2x5 5%

3x6 4%

3x12 4%

4x5 3%

2x8 2%

5x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	158
2	3	5	11%	85
3	3	8	10%	74
4	2	10	6%	43
5	2	5	5%	41
6	3	6	4%	32
7	3	12	4%	31
8	4	5	3%	26
9	2	8	2%	17
10	5	5	2%	15

Calculate Your Strength Level

Female

Female Nordic Hamstring Curl Standards

Entire Community

Reps

Reps

Strength Level	Reps
Beginner	< 1
Novice	3
Intermediate	15
Advanced	32
Elite	49

How many reps of Nordic Hamstring Curl should I be able to do?

How many reps of Nordic Hamstring Curl can the average lifter do? The average female lifter can do 15 reps of Nordic Hamstring Curl. This makes you Intermediate on Strength Level and is a very impressive achievement.

Reps By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	2	16	34	54
45	< 1	3	16	33	52
50	< 1	4	16	32	50
55	< 1	4	16	31	48
60	< 1	4	16	30	46
65	< 1	4	15	29	44
70	< 1	4	15	28	42
75	< 1	4	14	27	41
80	< 1	4	14	26	39
85	< 1	4	13	25	37
90	< 1	4	12	24	36
95	< 1	3	12	23	34
100	< 1	3	11	22	33
105	< 1	3	11	21	32
110	< 1	3	10	20	31
115	< 1	2	10	19	30
120	< 1	2	10	19	28

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	9	22	37
20	< 1	2	14	30	47
25	< 1	3	15	32	49
30	< 1	3	15	32	49
35	< 1	3	15	32	49
40	< 1	3	15	32	49
45	< 1	1	13	28	45
50	< 1	< 1	11	25	41
55	< 1	< 1	8	21	35
60	< 1	< 1	6	16	30
65	< 1	< 1	2	12	24
70	< 1	< 1	< 1	8	18
75	< 1	< 1	< 1	5	13
80	< 1	< 1	< 1	1	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

How many sets and reps of Nordic Hamstring Curl should I do?

These are the most popular Nordic Hamstring Curl workouts done by female lifters:

3x10 8%

2x9 8%

2x8 8%

4x6 7%

2x10 6%

2x6 5%

2x7 5%

3x8 5%

3x6 5%

3x5 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	8%	9
1	2	9	8%	9
1	2	8	8%	9
4	4	6	7%	8
5	2	10	6%	7
6	2	6	5%	6
6	2	7	5%	6
6	3	8	5%	6
6	3	6	5%	6
10	3	5	4%	5

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	< 1	11	28	49
55	< 1	< 1	11	28	47
60	< 1	< 1	11	27	46
65	< 1	< 1	11	27	44
70	< 1	< 1	11	26	43
75	< 1	< 1	11	25	41
80	< 1	< 1	11	24	40
85	< 1	< 1	10	24	38
90	< 1	< 1	10	23	37
95	< 1	< 1	10	22	36
100	< 1	< 1	10	21	35
105	< 1	< 1	9	21	33
110	< 1	< 1	9	20	32
115	< 1	< 1	9	19	31
120	< 1	< 1	9	19	30
125	< 1	< 1	8	18	29
130	< 1	< 1	8	17	28
135	< 1	< 1	8	17	27
140	< 1	< 1	7	16	26

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	6	18	33
20	< 1	< 1	10	25	42
25	< 1	< 1	11	27	44
30	< 1	< 1	11	27	44
35	< 1	< 1	11	27	44
40	< 1	< 1	11	27	44
45	< 1	< 1	9	24	40
50	< 1	< 1	7	20	36
55	< 1	< 1	5	17	31
60	< 1	< 1	2	13	26
65	< 1	< 1	< 1	9	21
70	< 1	< 1	< 1	6	15
75	< 1	< 1	< 1	2	11
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	4
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	158
2	3	5	11%	85
3	3	8	10%	74
4	2	10	6%	43
5	2	5	5%	41
6	3	6	4%	32
7	3	12	4%	31
8	4	5	3%	26
9	2	8	2%	17
10	5	5	2%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	2	16	34	54
45	< 1	3	16	33	52
50	< 1	4	16	32	50
55	< 1	4	16	31	48
60	< 1	4	16	30	46
65	< 1	4	15	29	44
70	< 1	4	15	28	42
75	< 1	4	14	27	41
80	< 1	4	14	26	39
85	< 1	4	13	25	37
90	< 1	4	12	24	36
95	< 1	3	12	23	34
100	< 1	3	11	22	33
105	< 1	3	11	21	32
110	< 1	3	10	20	31
115	< 1	2	10	19	30
120	< 1	2	10	19	28

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	9	22	37
20	< 1	2	14	30	47
25	< 1	3	15	32	49
30	< 1	3	15	32	49
35	< 1	3	15	32	49
40	< 1	3	15	32	49
45	< 1	1	13	28	45
50	< 1	< 1	11	25	41
55	< 1	< 1	8	21	35
60	< 1	< 1	6	16	30
65	< 1	< 1	2	12	24
70	< 1	< 1	< 1	8	18
75	< 1	< 1	< 1	5	13
80	< 1	< 1	< 1	1	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

Rank	Sets	Reps	Percent	Workouts
1	3	10	8%	9
1	2	9	8%	9
1	2	8	8%	9
4	4	6	7%	8
5	2	10	6%	7
6	2	6	5%	6
6	2	7	5%	6
6	3	8	5%	6
6	3	6	5%	6
10	3	5	4%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	< 1	11	28	49
55	< 1	< 1	11	28	47
60	< 1	< 1	11	27	46
65	< 1	< 1	11	27	44
70	< 1	< 1	11	26	43
75	< 1	< 1	11	25	41
80	< 1	< 1	11	24	40
85	< 1	< 1	10	24	38
90	< 1	< 1	10	23	37
95	< 1	< 1	10	22	36
100	< 1	< 1	10	21	35
105	< 1	< 1	9	21	33
110	< 1	< 1	9	20	32
115	< 1	< 1	9	19	31
120	< 1	< 1	9	19	30
125	< 1	< 1	8	18	29
130	< 1	< 1	8	17	28
135	< 1	< 1	8	17	27
140	< 1	< 1	7	16	26

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	6	18	33
20	< 1	< 1	10	25	42
25	< 1	< 1	11	27	44
30	< 1	< 1	11	27	44
35	< 1	< 1	11	27	44
40	< 1	< 1	11	27	44
45	< 1	< 1	9	24	40
50	< 1	< 1	7	20	36
55	< 1	< 1	5	17	31
60	< 1	< 1	2	13	26
65	< 1	< 1	< 1	9	21
70	< 1	< 1	< 1	6	15
75	< 1	< 1	< 1	2	11
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	4
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	158
2	3	5	11%	85
3	3	8	10%	74
4	2	10	6%	43
5	2	5	5%	41
6	3	6	4%	32
7	3	12	4%	31
8	4	5	3%	26
9	2	8	2%	17
10	5	5	2%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	2	16	34	54
45	< 1	3	16	33	52
50	< 1	4	16	32	50
55	< 1	4	16	31	48
60	< 1	4	16	30	46
65	< 1	4	15	29	44
70	< 1	4	15	28	42
75	< 1	4	14	27	41
80	< 1	4	14	26	39
85	< 1	4	13	25	37
90	< 1	4	12	24	36
95	< 1	3	12	23	34
100	< 1	3	11	22	33
105	< 1	3	11	21	32
110	< 1	3	10	20	31
115	< 1	2	10	19	30
120	< 1	2	10	19	28

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	9	22	37
20	< 1	2	14	30	47
25	< 1	3	15	32	49
30	< 1	3	15	32	49
35	< 1	3	15	32	49
40	< 1	3	15	32	49
45	< 1	1	13	28	45
50	< 1	< 1	11	25	41
55	< 1	< 1	8	21	35
60	< 1	< 1	6	16	30
65	< 1	< 1	2	12	24
70	< 1	< 1	< 1	8	18
75	< 1	< 1	< 1	5	13
80	< 1	< 1	< 1	1	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

Rank	Sets	Reps	Percent	Workouts
1	3	10	8%	9
1	2	9	8%	9
1	2	8	8%	9
4	4	6	7%	8
5	2	10	6%	7
6	2	6	5%	6
6	2	7	5%	6
6	3	8	5%	6
6	3	6	5%	6
10	3	5	4%	5

Nordic Hamstring Curl Standards

Measured in kg

Nordic Hamstring Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Nordic Hamstring Curl Standards

Entire Community

Reps

How many reps of Nordic Hamstring Curl should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Nordic Hamstring Curl should I do?

Calculate Your Strength Level

Female

Female Nordic Hamstring Curl Standards

Entire Community

Reps

How many reps of Nordic Hamstring Curl should I be able to do?

Reps By Weight and Age

By Bodyweight

By Age

How many sets and reps of Nordic Hamstring Curl should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	< 1	< 1	11	28	49
55	< 1	< 1	11	28	47
60	< 1	< 1	11	27	46
65	< 1	< 1	11	27	44
70	< 1	< 1	11	26	43
75	< 1	< 1	11	25	41
80	< 1	< 1	11	24	40
85	< 1	< 1	10	24	38
90	< 1	< 1	10	23	37
95	< 1	< 1	10	22	36
100	< 1	< 1	10	21	35
105	< 1	< 1	9	21	33
110	< 1	< 1	9	20	32
115	< 1	< 1	9	19	31
120	< 1	< 1	9	19	30
125	< 1	< 1	8	18	29
130	< 1	< 1	8	17	28
135	< 1	< 1	8	17	27
140	< 1	< 1	7	16	26

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	6	18	33
20	< 1	< 1	10	25	42
25	< 1	< 1	11	27	44
30	< 1	< 1	11	27	44
35	< 1	< 1	11	27	44
40	< 1	< 1	11	27	44
45	< 1	< 1	9	24	40
50	< 1	< 1	7	20	36
55	< 1	< 1	5	17	31
60	< 1	< 1	2	13	26
65	< 1	< 1	< 1	9	21
70	< 1	< 1	< 1	6	15
75	< 1	< 1	< 1	2	11
80	< 1	< 1	< 1	< 1	7
85	< 1	< 1	< 1	< 1	4
90	< 1	< 1	< 1	< 1	< 1

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	158
2	3	5	11%	85
3	3	8	10%	74
4	2	10	6%	43
5	2	5	5%	41
6	3	6	4%	32
7	3	12	4%	31
8	4	5	3%	26
9	2	8	2%	17
10	5	5	2%	15

BW	Beg.	Nov.	Int.	Adv.	Elite
40	< 1	2	16	34	54
45	< 1	3	16	33	52
50	< 1	4	16	32	50
55	< 1	4	16	31	48
60	< 1	4	16	30	46
65	< 1	4	15	29	44
70	< 1	4	15	28	42
75	< 1	4	14	27	41
80	< 1	4	14	26	39
85	< 1	4	13	25	37
90	< 1	4	12	24	36
95	< 1	3	12	23	34
100	< 1	3	11	22	33
105	< 1	3	11	21	32
110	< 1	3	10	20	31
115	< 1	2	10	19	30
120	< 1	2	10	19	28

Age	Beg.	Nov.	Int.	Adv.	Elite
15	< 1	< 1	9	22	37
20	< 1	2	14	30	47
25	< 1	3	15	32	49
30	< 1	3	15	32	49
35	< 1	3	15	32	49
40	< 1	3	15	32	49
45	< 1	1	13	28	45
50	< 1	< 1	11	25	41
55	< 1	< 1	8	21	35
60	< 1	< 1	6	16	30
65	< 1	< 1	2	12	24
70	< 1	< 1	< 1	8	18
75	< 1	< 1	< 1	5	13
80	< 1	< 1	< 1	1	9
85	< 1	< 1	< 1	< 1	6
90	< 1	< 1	< 1	< 1	3

Rank	Sets	Reps	Percent	Workouts
1	3	10	8%	9
1	2	9	8%	9
1	2	8	8%	9
4	4	6	7%	8
5	2	10	6%	7
6	2	6	5%	6
6	2	7	5%	6
6	3	8	5%	6
6	3	6	5%	6
10	3	5	4%	5