Nordic curls are an eccentrically focused hamstring exercise where, from a kneeling position, you lower the upper body forward in a controlled manner while keeping the ankles fixed. Here, the hamstrings work intensively to slow down the forward movement.
The exercise is known as one of the most effective ways to develop eccentric hamstring strength. Due to the high load on the back of the thigh, both muscle strength and tendon loading are greatly stimulated.
Aimed at improving eccentric hamstring strength and injury prevention. Strengthens the posterior chain and supports sprint performance and acceleration ability. Reduces the risk of hamstring injuries in athletes achieving high speeds.
Mat or soft surface
Partner or fixed anchoring
Possible cushion for knees
Kneel upright on a mat
Have a partner firmly fix the ankles (or use a fixed anchorage)
Trunk straight and hips extended
Core tightened
Arms crossed in front of chest or ready to catch on
Lower the upper body forward in a controlled manner
Keep hips extended during movement
Actively brake the movement with the hamstrings
Go as far as you can with control
Catch yourself with your hands if necessary
Push yourself back to the starting position in a controlled way
Maintain tension throughout movement
✓ Keep hips fully extended
✓ Move down slowly and in a controlled manner
✓ Core tightened
✓ Focus on eccentric control
✓ Move within a pain-free range
✗ Bending hips
✗ Falling forward too quickly
✗ Insufficient ankle stability
✗ No check on return
✗ Ignoring pain in hamstring or knee
Nordic curls are used to develop eccentric hamstring strength, especially in athletes sprinting, accelerating or slowing down explosively. The exercise is very effective within injury prevention programmes for field and indoor sports.
Because of its high intensity, this exercise is especially suitable in mid- to late stages of strength building or rehabilitation, when sufficient basic strength is present. In case of existing hamstring or knee problems, the exercise should be built up carefully and under supervision. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, sport load and recovery status.
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