Videos
Instructions
- Kneel on a mat or bench with your feet anchored securely under a partner or fixed support.
- Keep your torso straight and engage your core and glutes.
- Slowly lower your upper body forward by extending your knees, resisting the fall with your hamstrings.
- Lower as far as you can under control, then push yourself back up if needed using your hands.
- Return to the start position and repeat for desired reps.
Technical Tips
- Keep your hips extended and avoid bending at the waist.
- Engage your glutes throughout to stabilize the pelvis.
- Descend as slowly as possible to maximize eccentric loading.
Breathing Tips
- Inhale at the start before lowering.
- Exhale slowly during the descent.
- Inhale again before returning to the starting position.
Medical restrictions
- Hamstring strain or tear
- Knee joint instability or recent knee surgery
- Lower back injury or acute lumbar pain
The Nordic Hamstring Curl is a highly effective bodyweight exercise designed to build eccentric strength in the hamstrings. Favored by athletes and strength coaches alike, this movement plays a crucial role in preventing hamstring injuries and enhancing posterior chain performance. Unlike traditional hamstring curls performed on machines, the Nordic Curl emphasizes natural body control and muscular coordination. The athlete kneels on a padded surface with their feet anchored and gradually lowers their torso toward the ground, resisting the fall using their hamstrings. This eccentric motion recruits deep muscle fibers and builds resilience in tendons and ligaments. Ideal for advanced users, this exercise requires a solid base of strength and control. When executed properly, it improves sprinting speed, jumping power, and deceleration control, making it especially valuable for sports like soccer, track, and rugby. Minimal equipment is required—typically just a bench or a partner to secure the ankles—making it suitable for home workouts or minimalist training setups. Whether integrated into strength routines or injury prevention programs, the Nordic Hamstring Curl is a staple for maximizing posterior chain durability.
What muscles do Nordic Hamstring Curls target the most?
Nordic Hamstring Curls primarily target the hamstrings, especially during the eccentric phase, while also engaging the glutes and lower back for stabilization.
Can I do Nordic Curls without a partner or equipment?
Yes, you can perform Nordic Curls using a stable object like a heavy bench to anchor your feet or specialized equipment, though partner assistance is commonly used.
Are Nordic Hamstring Curls good for preventing injuries?
Yes, they are one of the most effective exercises for reducing hamstring strain risk by building eccentric strength and tendon resilience.
How many reps of Nordic Curls should I start with?
Start with 2–3 sets of 3–5 controlled reps, focusing on form and control, especially if you're new to the movement.
Do Nordic Curls help with sprinting speed?
Yes, Nordic Curls improve eccentric hamstring strength, which contributes to better sprinting performance and reduced injury risk during high-speed runs.