Nordic Curls: How to Perform, Benefits, Progression, and Injury Prevention

How do you do Nordic curls?

Nordic curls, also known as Nordic hamstring exercises (NHEs), are a highly effective eccentric hamstring strengthening exercise performed by kneeling and slowly lowering the torso forward while resisting the movement primarily with the hamstrings, often with assistance for the return phase.

What Are Nordic Curls?

The Nordic Curl is a bodyweight exercise renowned for its potent ability to strengthen the hamstrings, particularly in their eccentric (lengthening under tension) capacity. Unlike traditional hamstring exercises like leg curls or deadlifts, which often emphasize concentric (shortening) or isometric (static) strength, the Nordic curl places a unique and intense eccentric load on the hamstrings. This makes it a cornerstone exercise in injury prevention protocols, especially for athletes involved in sprinting, jumping, and rapid changes of direction.

The Science Behind the Nordic Curl

The efficacy of the Nordic curl is rooted deeply in biomechanics and exercise physiology:

• Eccentric Strength Development: The primary benefit stems from the maximal eccentric loading it places on the hamstrings. Research consistently shows that exercises emphasizing eccentric muscle contractions are superior for increasing muscle strength, hypertrophy, and, crucially, for improving muscle architecture (e.g., increasing fascicle length), which is directly linked to reduced injury risk.
• Hamstring Injury Prevention: Studies, particularly in soccer and track and field, have demonstrated that regular inclusion of Nordic curls significantly reduces the incidence of hamstring strains. This is thought to be due to the increased eccentric strength and improved ability of the hamstrings to absorb force during high-speed movements.
• Muscle Activation: The Nordic curl primarily targets the biceps femoris, semitendinosus, and semimembranosus – the three main muscles comprising the hamstrings. It also engages the glutes and core for stabilization, ensuring a rigid torso throughout the movement.

Proper Execution: How to Perform a Nordic Curl

Performing the Nordic curl correctly is paramount to maximize its benefits and minimize injury risk. Due to its intensity, most individuals will need to start with an assisted version.

Setup

• Equipment: You will need a soft surface for your knees (e.g., a mat) and a secure anchor for your ankles. This can be a partner holding your ankles down, a specialized Nordic curl bench, a sturdy piece of gym equipment (like a lat pulldown machine's knee pad, if adjustable), or a barbell secured under a rack.
• Body Positioning:
  • Kneel on the mat with your knees roughly hip-width apart.
  • Ensure your ankles are securely anchored. Your feet should be dorsiflexed (toes pulled towards shins) to help engage the calves for stability, or plantarflexed (toes pointed) depending on comfort and ankle security.
  • Your torso should be upright, forming a straight line from your head to your knees. Avoid hip hinging or arching your lower back.
  • Cross your arms over your chest, or extend them forward for balance.

The Movement

1. Initiate the Lowering (Eccentric Phase): Slowly and with control, begin to lean forward from your knees, keeping your body in a straight line. The goal is to resist gravity and control the descent using only your hamstrings.
2. Control the Descent: Aim for a slow, controlled lowering phase, typically taking 3-5 seconds. Your hamstrings will be under immense tension.
3. Catch Yourself: As you approach the floor and can no longer control the descent with your hamstrings, extend your arms forward to catch yourself, similar to a push-up. Your chest or hands will lightly touch the ground.
4. Return to Starting Position (Concentric Phase - Often Assisted): This is the most challenging part.
   • Assisted Method (Recommended for most): Push off the floor with your hands to help propel your body back up to the starting kneeling position. Focus on using your hamstrings as much as possible, even with the assistance.
   • Unassisted Method (Advanced): Powerfully contract your hamstrings to pull your torso back up without using your hands. This requires significant strength and is a long-term goal for many.

Key Cues

• "Brace your core." Maintain a rigid torso throughout the movement.
• "Imagine a plank." Your body should move as one unit, without breaking at the hips.
• "Fight gravity slowly." Emphasize the slow, controlled descent.
• "Think about pulling your heels towards your glutes" (even though your feet are anchored) during the concentric phase.

Progression and Regression Strategies

The Nordic curl is a highly adaptable exercise.

Making it Easier (Regression)

• Assisted Nordic Curl with Hands: As described above, use your hands to push off the floor for the concentric phase.
• Assisted Nordic Curl with Resistance Bands: Loop a resistance band around your chest or hips and anchor it to something in front of you. The band will assist your descent and ascent, reducing the load.
• Reduced Range of Motion: Only lower yourself as far as you can control before pushing back up. Over time, increase the depth.
• Partner Assistance: Have a partner gently push your back as you lower, or provide a spot to help you return.

Making it Harder (Progression)

• Unassisted Full Range of Motion: The ultimate goal is to perform the entire movement, both eccentric and concentric, without any assistance.
• Slower Eccentric Tempo: Increase the time it takes to lower yourself (e.g., 6-8 seconds).
• Add External Load (Advanced): Hold a weight plate against your chest. This should only be attempted once you can perform multiple unassisted reps with perfect form.
• Single-Leg Nordic Curl (Extremely Advanced): This is a highly challenging variation that isolates one hamstring at a time.

Common Mistakes to Avoid

• Hip Hinging: Allowing your hips to bend and your glutes to move backward instead of keeping a straight line from head to knees. This shifts the load away from the hamstrings.
• Loss of Control: Dropping too quickly during the eccentric phase. This negates the eccentric loading benefit and increases injury risk.
• Using Too Much Assistance: Relying too heavily on your hands or a band, which prevents adequate hamstring activation.
• Ignoring Pain: Pushing through sharp or increasing pain, especially in the hamstrings or knees. Listen to your body.
• Improper Setup: Unstable ankle anchor or uncomfortable knee position can compromise form and safety.

Who Should Do Nordic Curls?

Nordic curls are highly beneficial for:

• Athletes: Especially those in sports requiring explosive running, jumping, and cutting (e.g., soccer, basketball, track and field, football).
• Individuals Prone to Hamstring Strains: As a preventative measure.
• Fitness Enthusiasts: Looking to build robust hamstring strength and improve overall lower body resilience.
• Rehabilitation Professionals: Often incorporated into later stages of hamstring injury rehabilitation programs.

Integration into Your Training Program

Due to their intensity, Nordic curls should be performed with caution and progressive overload.

• Frequency: Start with 1-2 sessions per week.
• Volume: Begin with 2-3 sets of 4-6 repetitions (assisted, if necessary). As strength improves, you can gradually increase reps, sets, or progress to harder variations.
• Placement: Typically performed early in a lower body workout after a thorough warm-up, when you are fresh and can focus on technique. They can also be used as a standalone exercise on a separate day.

Conclusion

The Nordic curl stands as a gold standard for eccentric hamstring strength development and injury prevention. While challenging, its benefits for athletic performance and muscular resilience are well-supported by scientific evidence. By understanding the proper technique, utilizing appropriate progression and regression strategies, and avoiding common pitfalls, individuals can effectively incorporate this powerful exercise into their training regimen and significantly enhance their hamstring health and strength.