
Nordic Curls
Build bulletproof hamstrings with this intense eccentric exercise. Essential for injury prevention and athletic performance.
Focus Areas
Prerequisites

Nordic Curls
Build bulletproof hamstrings with this intense eccentric exercise. Essential for injury prevention and athletic performance.
Prerequisites
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
Coming Soon
Progression
single-leg-nordic
Coming Soon
Progression
weighted-nordic
Coming Soon
Progression
concentric-nordic
Coming Soon
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