Skip to main content

Nordic Curl

The king of hamstring exercises — proven to prevent hamstring injuries and build extreme eccentric strength

⚡ Quick Reference​

AspectDetails
PatternHinge
Primary MusclesHamstrings
Secondary MusclesGlutes, Calves
EquipmentBodyweight + Anchor
Difficulty⭐⭐⭐ Advanced
Priority🟠 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Foot anchor: Secure feet under sturdy object, partner holding, or Nordic curl machine
  2. Knee position: Kneeling on pad or soft surface for comfort
  3. Body alignment: Hips fully extended, straight line from knees to head
  4. Arms: Crossed on chest or ready to catch your fall
  5. Core: Engaged to prevent hip flexion

Equipment Setup​

EquipmentOptionNotes
PartnerPartner holds anklesMost common in team sports
Bench/EquipmentHook feet under stable benchHome gym option
Nordic curl machinePurpose-built equipmentGold standard
Door anchorStrap around ankles, door anchorDIY option
Setup Safety

Whatever anchor you use must be completely secure. Test it before attempting the exercise - you'll be putting significant force on it.

🔄 Execution​

The Movement​

What's happening: Establishing tall kneeling position

  1. Feet secured behind you
  2. Kneeling upright
  3. Hips fully extended - critical
  4. Body straight from knees to head
  5. Prepare to fall forward slowly

Breathing: Deep breath, brace core

Feel: Tense, ready to control fall

Key Cues​

Primary Cues
  • "Stay tall - don't break at the hips" — prevents cheating
  • "Control the fall as long as possible" — maximizes eccentric work
  • "It's okay to use your hands" — most people need to at first

Tempo Guide​

Training FocusEccentricCatchPush-Up
StrengthMax time (5-10s+)GentleAssisted
Eccentric-onlyMax controlGentleSkip - reset to top
Full ROM goalControl to floorNoneHamstrings only

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
HamstringsKnee flexion - eccentric control██████████ 95%

Secondary Muscles​

MuscleActionActivation
GlutesMaintain hip extension██████░░░░ 55%
Calves (Gastrocnemius)Assist knee flexion█████░░░░░ 50%

Stabilizers​

MuscleRole
CorePrevent hip flexion, maintain rigid body
Erector SpinaeMaintain neutral spine
Eccentric Emphasis

Nordic curls provide up to 95% hamstring activation with extreme eccentric (lengthening) focus - this builds strength and dramatically reduces hamstring injury risk.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Breaking at hipsHips flex, becomes easierDefeats the purposeSqueeze glutes, stay tall
Dropping too fastNo eccentric controlMisses main benefitGo slower, use assistance
Trying full ROM too soonCrash to groundInjury risk, discouragingUse assistance, build gradually
Not using assistance when neededForm breakdownLess effective, riskyBand or partner assist is smart
Knees hurtHard surface or hyperextensionKnee painUse thick pad, don't hyperextend at top
Common Beginner Error

Not using assistance: Most people can't do a full Nordic curl at first. Using a band or pushing with hands is EXPECTED and SMART - it's not cheating, it's progressive overload.

Self-Check Checklist​

  • Hips stay extended (not breaking/flexing)
  • Body moves as one straight line
  • Controlling eccentric as long as possible
  • Using assistance on concentric as needed
  • Knees comfortable on pad

🔀 Variations​

By Assistance Level​

FeatureDescription
SetupResistance band looped overhead, under arms
BenefitAdjustable assistance throughout ROM
Best forBeginners, building strength

Link: Nordic Curl (Assisted - Band)

Training Variations​

VariationModificationPurpose
Tempo NordicSuper slow eccentric (10s+)Maximum eccentric strength
Paused NordicPause at multiple points on way downIsometric strength throughout ROM
Single-Leg NordicOne leg at a timeExtreme difficulty, imbalance correction

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestAssistance
Injury Prevention2-36-82-3 minAs needed
Strength3-43-62-3 minMinimal
Hypertrophy2-46-1090s-2minAs needed for reps

Workout Placement​

Program TypePlacementRationale
Leg dayEnd, after main liftsDon't fatigue hamstrings early
Injury prevention2x per weekResearch-proven frequency
AthletesAfter practice, separate sessionWhen fresh for quality reps

Progression Scheme​

Frequency Guidelines​

PurposeFrequencyVolume
Injury prevention2x per week2-3 sets of 6-8
Strength building2x per week3-4 sets of 4-6
In-season athletes1-2x per week2 sets of 6
Research-Backed

Studies show 2x per week Nordic curls reduce hamstring injury rates by up to 51% in athletes. Don't skip these!

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Slider Leg Curl (Double)Build base hamstring strength✓
Swiss Ball Leg CurlEccentric emphasis, easier✓
Nordic Curl (Eccentric Only)Focus on lowering only✓
Nordic Curl (Band Assisted)Reduce difficulty✓

Progressions (Harder)​

ExerciseWhen Ready
Nordic Curl - No assistanceCan control to horizontal
Nordic Curl - Weighted vestMaster unassisted version
Single-Leg NordicElite hamstring strength

Alternatives (Different Equipment)​

AlternativeBenefit
Lying Leg CurlEasier to load, less intimidating
Seated Leg CurlDifferent strength curve
Glute-Ham RaiseSimilar but different emphasis

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Hamstring injury (recovering)Re-injury if too soonWait until cleared, start very assisted
Knee painKneeling position discomfortExtra thick pad, check ROM
BeginnerExtreme DOMS if done too muchStart with 1 set, progress slowly
Stop Immediately If
  • Sharp hamstring pain (not burn, but pain)
  • Knee pain during movement
  • Cramping in hamstrings that won't release

Injury Prevention Use​

ApplicationProtocol
Hamstring injury prevention2x per week, 2-3 sets of 6-8 reps
In-season athletes1-2x per week maintenance
Rehabilitation (with clearance)Start assisted, gradual progression

DOMS Warning​

Extreme Soreness Expected

Nordic curls cause severe DOMS (delayed onset muscle soreness), especially first time. Start with just 1-2 sets and expect 3-5 days of hamstring soreness. This is normal.

🦴 Joints Involved​

JointActionROM RequiredStress Level
KneeFlexion/ExtensionFull ROM🟡 Moderate
HipIsometric extensionMaintained extension🟢 Low
AnklePlantarflexionPointed toes🟢 Low

Mobility Requirements​

JointRequirementNotes
KneeFull flexion to extensionStandard ROM
HipAbility to extend fullyKneeling requires this
Hamstring flexibilityModerateIronically, tight hamstrings make this harder

❓ Common Questions​

I can't do a single Nordic curl - is that normal?

Completely normal! Very few people can do a full Nordic curl without training for it first. Start with band assistance or eccentric-only versions and progress over weeks/months.

How sore will I be after my first time?

Very sore. Nordic curls cause intense DOMS, especially the first 2-3 sessions. Expect significant hamstring soreness for 3-5 days. Start with just 1-2 sets to minimize this.

Can Nordic curls really prevent hamstring injuries?

Yes! Research shows Nordic curls 2x per week reduce hamstring injury rates by 51% in athletes. They're one of the most evidence-based injury prevention exercises.

Should I do these before or after my workout?

After main lifts. Nordic curls heavily fatigue hamstrings, so doing them before squats or deadlifts would compromise those lifts.

How do I progress from assisted to full Nordic curls?

Gradually reduce assistance over weeks. Use lighter band, less partner help, or extend how far you can control before catching yourself. It takes months - be patient.

📚 Sources​

Injury Prevention Research:

  • van der Horst, N. et al. (2015). Nordic Hamstring Injury Prevention - Tier A
  • Mjølsnes, R. et al. (2004). Nordic Eccentric Training - Tier A

Biomechanics:

  • NSCA Essentials of Strength Training - Tier A
  • Bourne, M.N. et al. (2017). Nordic Hamstring Exercise Analysis - Tier A

Programming:

  • Research-based hamstring injury prevention protocols - Tier A
  • Sports medicine guidelines - Tier B
For Mo

When to recommend this exercise:

  • Athletes in hamstring injury-prone sports (soccer, sprinting, football)
  • Anyone with history of hamstring injuries
  • Advanced lifters wanting elite hamstring strength
  • User specifically asks about hamstring injury prevention
  • Rehab progression (with medical clearance)

Who should NOT do this exercise:

  • Acute hamstring injury → Wait until fully healed and cleared
  • Complete beginner → Build base with Leg Curls first
  • Knee issues preventing kneeling → Try Slider Leg Curl

Key coaching cues to emphasize:

  1. "It's okay - almost everyone needs assistance at first"
  2. "Keep your body straight - don't break at the hips"
  3. "Control the fall as slowly as you can"

Common issues to watch for in user feedback:

  • "I can't do even one!" → Normal. Start with band assist or eccentric-only
  • "My hamstrings are so sore!" → Expected. Start with 1-2 sets, warn about DOMS
  • "My hips keep bending" → Cue glute squeeze, may need to regress difficulty
  • "My knees hurt" → Check pad thickness, may need different foot anchor

Programming guidance:

  • Pair with: Quad-dominant exercises (squats) - provides balance
  • Avoid same day as: Heavy deadlifts before Nordics (save hamstrings)
  • Typical frequency: 2x per week for injury prevention, proven in research
  • Critical: Start with LOW volume (1-2 sets) to avoid extreme DOMS

Progression signals:

  • Ready to reduce assistance when: Can control descent for 5+ seconds
  • Ready for full ROM when: Can lower to near-horizontal with control
  • Expect progression timeline: 8-16 weeks from beginner to minimal assistance

Last updated: December 2024