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Nordic Curls
Intermediate

Nordic Curls

Build bulletproof hamstrings with this intense eccentric exercise. Essential for injury prevention and athletic performance.

3-6 months

Focus Areas

Strength Flexibility Legs Core

Prerequisites

Basic hamstring strength
Ability to kneel comfortably
No knee issues with compression
Understanding of eccentric training

Nordic curls create intense hamstring strengthening through controlled eccentric lowering from a kneeling position. This exercise, popularized in injury prevention research, builds exceptional hamstring strength particularly in the lengthened position where injuries commonly occur. The movement requires minimal equipment while providing maximal hamstring development, making it invaluable for athletes.

Beyond Movement implements Nordic curls carefully, recognizing their intensity and the importance of proper progression. Starting with band-assisted versions or limited range of motion, students build the eccentric strength gradually before attempting full repetitions. We emphasize the importance of maintaining neutral spine throughout and using arms only to catch at the bottom, not to push back up initially.

Regular Nordic curl training dramatically reduces hamstring injury risk while enhancing athletic performance. Sprinters experience improved running mechanics and power, while field sport athletes gain the eccentric strength crucial for deceleration. The exercise addresses the common hamstring weakness relative to quadriceps, creating more balanced leg development. Research consistently shows Nordic curls as one of the most effective hamstring injury prevention exercises.

Prerequisites

Master these skills first:

  • Basic hamstring strength
  • Ability to kneel comfortably
  • No knee issues with compression
  • Understanding of eccentric training
  • Partner or anchor point

Common Mistakes

Avoid these errors:

  • Hinging at hips

    Instead: Maintain straight line throughout movement

  • Using arms to push up

    Instead: Focus on eccentric lowering only

  • Too fast descent

    Instead: Control the negative portion slowly

  • Hyperextending back

    Instead: Keep neutral spine position

  • Full range too soon

    Instead: Progress gradually with assistance

Related Skills

Foundation

eccentric-training

Understanding of negative contractions

Coming Soon

Progression

single-leg-nordic

Advanced unilateral variation

Coming Soon

Progression

weighted-nordic

Added resistance for strength development

Coming Soon

Progression

concentric-nordic

Full range including the lifting phase

Coming Soon

Ready to Master Nordic Curls?

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