Nordic Hamstring Curl
Muscles worked
Instructions
- 1You can use a partner for this exercise or brace your feet under something stable.
- 2Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
- 3Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
- 4Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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About Nordic Hamstring Curl
The Nordic hamstring curl is a very demanding bodyweight exercise for the hamstrings. Kneeling, ankles anchored by a partner, a bar or a support, you lower yourself slowly forward while resisting as hard as possible with the back of the thighs, then push off with your hands if needed to come back up. This intense eccentric work is renowned for strengthening the hamstrings and preventing injuries, very common in running and sprinting athletes. It is a hard exercise: at first you will only control a small part of the descent. Catch yourself with your hands and gradually gain range over the weeks.
check_circleBenefits
- check_circleBuilds major eccentric strength in the hamstrings
- check_circleWell known for reducing the risk of hamstring strains
- check_circleRequires no equipment beyond an ankle anchor
- check_circleStrong scientific backing for sports injury prevention
lightbulbExecution tips
- lightbulbHave a partner or a fixed support hold your ankles
- lightbulbLower as slowly as possible, resisting the whole way
- lightbulbKeep the hips extended and aligned with the torso
- lightbulbCatch yourself with your hands when control is lost
- lightbulbFilm yourself from the side to check hip-knee-shoulder alignment
warningCommon mistakes
- warningBending at the hips to shorten the lever and cheat
- warningDropping suddenly instead of braking the descent
- warningStarting without warming up the hamstrings
- warningNeglecting the hand-assisted push back up
- warningResuming at too ambitious a range after a training break
tuneVariations and alternatives
- tuneNatural Glute Ham Raise — a variant that adds hip extension
- tuneLying Leg Curl — a more accessible machine version to start
- tuneBand-Assisted Nordic Curl — reduces the eccentric load
- tuneSprinter's Lunge — complementary dynamic hamstring work
person_checkWho it's for and level
The Nordic hamstring curl especially suits athletes in sports involving sprinting and changes of direction, like soccer, rugby, or track and field, where hamstring injury risk is high. It also interests advanced lifters looking for a very effective eccentric strengthening method for the hamstrings. Complete beginners should start with the classic leg curl before tackling this much more demanding version.
shieldSafety and precautions
The main risk is completely losing control of the descent and falling hard to the ground, which can injure the face or wrists. Always use your hands to cushion the fall and gain range gradually over the weeks rather than forcing it right away. Make sure the ankle anchor point is perfectly stable before starting. Never skip warming up the hamstrings before this very intense exercise.
calendar_monthWhere to place it in your program
Place the Nordic hamstring curl as a hamstring prevention or strengthening exercise, for 2 to 3 sets of 3 to 6 reps with 2 minutes of rest given its eccentric intensity. A frequency of 1 to 2 times a week is enough, introducing the exercise gradually to let the hamstrings adapt to potentially strong soreness.
helpFrequently asked questions
Is the Nordic curl too hard for beginners?
Yes, it's an intermediate exercise. Start with a short range and assist with your hands, then gradually increase how far you lower.
How do I anchor my ankles without a partner?
Wedge your heels under a loaded barbell, a heavy bench, or a purpose-made strap to hold your ankles securely in place.
How often should I do the Nordic curl?
Once or twice a week is enough, with few reps (3 to 6) given its eccentric intensity. Soreness can be strong at first: introduce it gradually and let the hamstrings recover well between sessions.
Does the Nordic curl really prevent injuries?
Yes, several studies show a significant reduction in hamstring injury risk in athletes who use it regularly.
Can this exercise be done with no equipment at all?
A partner is enough to hold the ankles; without a partner, a solid fixed anchor point is essential.
Do I need to feel pain for the exercise to be effective?
No, a strong burning and tension sensation is normal, but sharp joint pain should stop you immediately.
How long before I see progress in range of motion?
Generally several weeks of regular training to gain a few extra centimeters of control.
Is this exercise suitable for soccer and rugby players?
Yes, it's very widely used in these sports for prevention, since the hamstrings are frequently injured there.
Can I do the Nordic curl at the end of a leg session?
Yes, but with caution since soreness can be significant; some prefer placing it at the start of a session when the legs are fresh.
Can I do the Nordic curl with just a beginner partner?
Yes, the partner only needs to firmly hold the ankles to the floor; no particular technical skill is required from them.
Is the Nordic curl suitable for women?
Yes, the exercise has no gender-related contraindication; the assistance needed depends only on individual strength level.
Can this exercise be included in a warm-up?
No, it's too intense and fatiguing for a warm-up; it's better placed as a main exercise when fresh or after a light warm-up.
Can I do the Nordic curl on a soft or padded surface?
A firm but padded surface protects the knees while keeping the ankle anchor stable enough for the movement.
How does the Nordic curl compare to the leg curl for injury prevention?
The Nordic curl trains a much larger eccentric strength reserve, which the research links more directly to reduced strain risk than the machine leg curl.
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