Nordic Hamstring Curl
The most effective hamstring injury-prevention exercise in the research.
Setup
- Kneel with the ankles anchored, body upright and rigid from ears to knees.
- Hands ready in front to catch.
How To Do It
- Lower forward as slowly as you can control, resisting the whole way.
- Catch with the hands when you lose the fight.
- Push off just enough to return, or pull back with the hamstrings if you can.
Breathing
Inhale on the way down.
Common Mistakes
- Hinging at the hip instead of staying rigid.
- Dropping fast — the slow eccentric IS the exercise.
Programming It
Two to three sets of 3-6, with full rest.
Why This Exercise Works
Unassisted, this is one of the hardest bodyweight movements there is, because the hamstring has to control the entire bodyweight through a lengthening contraction. Almost nobody can lower slowly through the full range at first, and that is fine — the eccentric is the training effect.
Where You Should Feel It
The same lengthening tension as the assisted version, without the assistance. Almost nobody can control the full range at first, and that is normal.
Where It Fits in a Program
The most effective hamstring injury-prevention exercise in the research. Put it late. Nothing here needs you fresh, and the reps are cheap to recover from.
Progressing and Regressing It
To progress the nordic hamstring curl: slow the descent, or add a pause partway down. To regress it: band-assist it, or catch yourself on the hands earlier.
Who It's For
Anyone with a hamstring injury history and the patience to build up slowly. The eccentric is the training effect, so a partial rep done slowly still counts.
Equipment and Substitutions
What you need for this one: a partner or an anchor. If that is unavailable, pick another exercise training the same muscles from the list below — the pattern matters more than the implement.
Related Exercises
- Nordic Curl (Assisted) — Hamstrings
- Jefferson Curl — Hamstrings, Spine
- Deficit Deadlift — Hamstrings, Glutes, Back
- Inchworm — Hamstrings, Core, Shoulders
- Leg Curl — Hamstrings
- Good Morning — Hamstrings, Glutes, Lower Back
- Band Deadlift — Hamstrings, Glutes, Back
- Romanian Deadlift (RDL) — Hamstrings, Glutes, Back
Common Questions
What muscles does the nordic hamstring curl work?
The nordic hamstring curl primarily trains the hamstrings.
How many sets and reps should I do?
Two to three sets of 3-6, with full rest.
What are the most common nordic hamstring curl mistakes?
Most often: hinging at the hip instead of staying rigid; dropping fast.
Do I need a partner or an anchor to do this?
This version uses a partner or an anchor, and it trains the hamstrings. No access to it? Any movement below that trains the same muscles in the same direction will do the job.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the nordic hamstring curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.