Nordic hamstring curls

What Nordic curls actually are

The Nordic hamstring curl loads the hamstring eccentrically through a knee flexion movement. The bodyweight loading makes them deceptively difficult.

The movement

Kneel with your ankles anchored under a fixed object or held by a partner. Slowly lower your body forward toward the floor while keeping your hips, torso and head in a straight line. The hamstrings work eccentrically to control the descent. The exercise is the lowering phase. The return is typically done with help from the hands or by pushing back up.

Why it is so hard

Body weight at this distance creates a huge torque demand on the hamstrings. Most people can only control the first few degrees of the lowering before gravity takes over and they collapse forward. Full reps with controlled descent through the whole range require significant hamstring strength. Most lifters cannot do them initially.

The injury prevention evidence

Nordic curls have unusually strong evidence for reducing hamstring injury rates in athletes, particularly in sports involving sprinting. Studies in football and other sports show significant reductions in hamstring injuries with regular Nordic curl training. This is one of the most evidence supported injury prevention exercises available.

When to use them

For athletes who sprint. For hamstring strength development. For injury prevention in anyone with hamstring concerns. They are also useful for general hamstring training but the difficulty means they suit lifters who can commit to progressing them over time. The investment pays off.

The technique and the progressions

Few people can do a full Nordic curl when starting. Progressions allow you to build up to the full version over weeks or months.

The setup

Kneel on a soft surface like a padded mat or folded towel. Have a partner hold your ankles firmly or use a Nordic curl machine that anchors them. Cross arms over chest or hold them out in front. Body should form a straight line from knees to head. Engage core and glutes.

The descent

Lower your body forward toward the floor as slowly as you can while maintaining the straight line from knees to head. The hamstrings work to control the descent. You will reach a point where you cannot control the lowering further. Catch yourself with your hands.

Beginning progressions

Start with assisted versions. Use a resistance band attached overhead and around your chest to provide assistance. The band makes the eccentric easier. Reduce band assistance over weeks as you get stronger. Some people start with very short range Nordic curls, only descending a small amount before catching themselves.

Common progression pathway

Begin with 25 to 50 degrees of descent. Build to 50 to 70 degrees over weeks. Continue to 90 degrees and beyond. The full Nordic curl reaches the floor. Few people achieve true full range. Most strong athletes work in the 70 to 90 degree range. The progression from any starting point takes months.

How to use them

Nordic curls are hard enough that volume needs careful management. More is not better with this exercise.

Volume guidelines

Two to four sets of 3 to 8 reps once or twice per week. Total weekly volume should rarely exceed 30 reps for most lifters. The exercise produces significant soreness particularly when starting. Building up volume gradually over weeks works better than trying to do too much too soon.

Frequency

Once or twice a week is the standard recommendation. The eccentric nature of the work means significant muscle damage that needs recovery time. Three times a week is appropriate for some athletes but exceeds what most people can recover from. Quality over quantity.

Where in the session

Nordic curls work as the primary hamstring exercise in a session focused on injury prevention or as accessory work in a strength programme. Performing them before heavy deadlifts is rarely appropriate because the hamstring fatigue would compromise the bigger lift. Save them for the end of the session or do them on their own day.

For different populations

Athletes who sprint benefit significantly from Nordic curls. Recreational lifters interested in hamstring development can use them as an unusual stimulus alongside more conventional exercises. Older adults may find them too demanding initially but assisted versions can work. Speak to a physiotherapist if you have specific concerns.

Important points

Nordic curls have specific considerations that other hamstring exercises do not require to the same degree.

Expect significant soreness

The eccentric loading produces unusual amounts of muscle soreness, particularly when starting. The soreness can last 4 to 7 days. This is normal and reduces over weeks as the muscles adapt. Building up volume gradually limits the soreness. Doing too much too soon produces extended soreness that disrupts training.

Set up the equipment properly

The ankles need to be firmly anchored or held. Partial anchoring produces poor positioning and increases injury risk. A Nordic curl bench or training partner who can hold the ankles firmly is essential. Inadequate setup ruins the exercise.

Knee discomfort

The kneeling position can cause knee discomfort, particularly on hard surfaces. Use a padded mat or folded towel under the knees. Some people find knee pads helpful. If knee discomfort prevents you from doing the exercise properly, address the surface and padding before reducing the exercise volume.

Recovery between sessions

Allow 48 to 72 hours between Nordic curl sessions, particularly when starting. Sore hamstrings reduce performance on other exercises and increase injury risk. The recovery time decreases over weeks as the muscles adapt. Train hamstrings less aggressively with other exercises on the in between days.

More hamstring exercises

For the curl progressions, our Lying leg curl machine covers the standard machine version. Romanian deadlifts covers the primary hinge exercise. And Best Hamstring Exercises for Sprinting and Speed covers the broader sprint focused programme.