- Anchor your ankles, keep a straight line from knees to shoulders, and lower slowly.
- The lowering is the point; catch yourself with your hands once you lose control.
- Start with very low volume, because soreness after the first session can be severe.
- Band-assisted and partial-range versions let almost anyone start.
- Level
- Advanced
- Trains
- Hamstrings, Glutes, Calves, Core
- Kit
- Padded mat, Ankle anchor, Nordic bench or a partner, Resistance band (optional)
What the Nordic curl trains and why it is worth doing
The Nordic curl trains your hamstrings eccentrically, meaning they work hard while lengthening under load. That is the same demand they face at high speed during sprinting, when many hamstring strains happen. Your glutes and trunk also work to keep your hips straight.
Research in football and other sprinting sports consistently shows that programmes including Nordic curls reduce the rate of hamstring injuries. If you sprint, play team sport or have had a hamstring strain in the past, it is well worth building in, gradually.
How to do a Nordic hamstring curl
- Kneel on a thick pad with your ankles firmly anchored under a secure bar, a dedicated bench or a partner's hands.
- Keep your body upright in a straight line from knees to shoulders, glutes squeezed and hips pushed forwards. Hold your hands in front of your chest, ready to catch yourself.
- Slowly lean forwards from the knees, resisting with your hamstrings. Do not bend at the hips.
- Lower as slowly as you can for as long as you can control it.
- When you can no longer hold it, catch yourself with your hands in a push-up position.
- Push off the floor gently to help yourself back up, using your hamstrings as much as you can, then reset.
Common mistakes
- Bending at the hips. Sticking your bum back shortens the lever and takes the load off the hamstrings. Keep your hips extended.
- Dropping fast. Falling through the range misses the point. The slower the lower, the better.
- Too much volume too soon. A big first session can leave you barely able to walk for days. Start with a handful of reps.
- Poor anchoring. If your feet lift, the exercise stops working and becomes unsafe. Make sure your ankles are secure.
- Hard floor under the knees. Use proper padding.
Easier and harder versions
To make it easier:
- Loop a strong resistance band from a high anchor around your chest to support some of your body weight.
- Lower through only part of the range, then push back up.
- Lower onto a box or stack of mats set at a height you can reach under control.
- Build hamstring strength first with Romanian deadlifts and bridges.
To make it harder, lower more slowly, pause at the hardest point, hold a weight plate to your chest, or pull yourself back up to the start without pushing off the floor, which only very strong athletes can do.
How to programme the Nordic curl
Start with 2 sets of 3 to 5 reps once a week, then build over several weeks towards 3 sets of 6 to 8 reps, once or twice a week. Many injury-prevention programmes drop to a smaller maintenance dose during a playing season. Put it at the end of a lower-body session, and avoid doing it the day before a hard sprint session or match.
It pairs well with the single leg Romanian deadlift and the Copenhagen plank as a lower-body injury-prevention block. The guide to posterior chain training explains how the hamstrings work with your glutes and back.
Coming back from a hamstring injury? The on-site physiotherapy at Lycan Strength starts with a full assessment and a tailored plan, and gym members get 20% off treatment.
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Questions
Why are Nordic curls so hard?
Your hamstrings have to control almost your whole body weight on a long lever. Even strong lifters often manage only part of the range at first.
Can I do Nordic curls at home?
Yes, with a partner holding your ankles or a secure anchor, and good padding under your knees. Make sure whatever holds your feet cannot move.
Are Nordic curls good for hamstring injury rehab?
They are often used in the later stages of rehab, but loading a recent strain too early can make it worse. Get advice from a physio on when and how to start.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.