Nordic Hamstring Curl
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Why it helps
Hamstring strains often happen when the muscle is working while lengthening, such as during sprinting. The Nordic curl trains the hamstrings to control that lengthening under heavy load.
Studies show that regular Nordic hamstring training reduces hamstring strain injuries in sport. It is not for an acute strain; follow the hamstring strain guide and build up with single-leg bridges first.
Step-by-Step Instructions
- Kneel on a thick cushion or folded mat. Have a partner hold your ankles firmly, or hook your heels under a secure, heavy anchor.
- Keep your body straight from knees to head, hips pushed forward, arms ready in front of your chest.
- Slowly lean forward from the knees, resisting with your hamstrings, taking 3 to 5 seconds to lower.
- When you cannot control the lowering any further, catch yourself with your hands in a push-up position.
- Push lightly off the floor with your hands to return to kneeling. Rest and repeat.
Key Form Cues
- Hips forward: Do not bend at the hips; keep a straight line from knees to head.
- Slow and controlled: The goal is a slow lower, not how far you go.
- Catch safely: Use your hands early rather than falling.
How much to do
Start with 1 to 2 sets of 3 to 5 reps, 1 to 2 times a week. Build slowly over several weeks toward 2 to 3 sets of 6 to 8.
Progression & Regression
Regression (Make It Easier)
- Lower only part way, or use a band tied above you to assist
- Do a hip hinge or single-leg bridge first
- Do a glute bridge with heels further from your hips
Progression (Make It Harder)
- Lower more slowly (5 seconds or more)
- Lower further before catching yourself
- Add more sets gradually, keeping total volume modest
Who it suits, and who should check first
Good fit for: athletes in sprinting and field sports, and late-stage hamstring rehab with clinician guidance.
Check with your clinician first if: you have a recent hamstring strain, knee pain when kneeling, low back pain, or have never done strength training before.
Precautions
Advanced: start with very few reps.
- Expect strong hamstring soreness for 2 to 3 days when you start; begin with very low reps.
- Use a firm partner or a truly secure anchor so your feet cannot slip.
- Do not do this exercise in the first stage of a hamstring strain.
- Stop and consult your provider if: you feel a sudden sharp pain or pulling at the back of the thigh, knee pain, low back pain, or soreness that lasts more than 3 days.
Frequently asked questions
Do Nordic curls prevent hamstring injuries?
Studies show that regular Nordic hamstring training reduces the rate of hamstring strains in sport, especially when it is done consistently over a season.
How many Nordic curls should a beginner do?
Very few. Start with 1 to 2 sets of 3 to 5 reps once or twice a week, and expect soreness at first.
Can I do Nordic curls with a hamstring strain?
Not in the early stage. Start with gentler exercises and follow the hamstring strain guide, adding Nordics only late in rehab.
Video: Movement Project PT on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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