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Nordic Curl

The nordic curl is the single most effective hamstring exercise. Research consistently shows it reduces hamstring injury rates by 51-70% in athletes. It builds eccentric hamstring strength — the ability to control deceleration — which is exactly what prevents pulls and tears. Fair warning: the first time you try it, you will likely face-plant. That's normal.

How to Do Nordic Curl: Step by Step

  1. Kneel on a pad with someone holding your ankles (or hook under something solid)
  2. Start upright with hips extended — squeeze glutes forward
  3. Slowly lower yourself toward the ground as far as you can control
  4. Resist gravity with your hamstrings — this is the hard part
  5. When you can't hold anymore, catch yourself with your hands and push back up

Common Mistakes to Avoid

  • Bending at the hips instead of keeping them extended — this turns it into a back exercise
  • Dropping too fast — the slow eccentric lowering IS the exercise
  • Skipping progressions — start with just the top 1/4 range and build up over weeks

Muscles Worked

hamstrings
Equipment No equipment needed
Tracking Count reps

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