Nordic Curls: The Ultimate Hamstring Strengthening Exercise
Are you looking for a powerful, effective way to strengthen your hamstrings, prevent injuries, and improve your athletic performance? Look no further than Nordic curls. At Choose2Be, we’re passionate about promoting functional, science-backed exercises that empower your movement. The Nordic curl is one of the most effective bodyweight exercises for building eccentric hamstring strength, boosting stability, and supporting overall lower-body health.
In this article, we’ll explore the many benefits of Nordic curls, how to do them correctly, and why you should incorporate them into your training routine—whether you’re an athlete, weekend warrior, or someone who just wants stronger, healthier legs.
What Are Nordic Curls?
Nordic curls, also called Nordic hamstring curls or hamstring falls, are a bodyweight movement that primarily targets the hamstring muscles. The exercise involves kneeling down, anchoring your feet (under a sturdy object or held by a partner), and slowly lowering your upper body forward while resisting the motion with your hamstrings. It emphasizes eccentric contraction, which is the lengthening of a muscle under tension—a key factor in preventing injuries.
Top Benefits of Nordic Curls
1. Increase Eccentric Hamstring Strength
Nordic curls are one of the most effective exercises for targeting the hamstrings during the eccentric phase. This type of strength is essential for deceleration, sprinting, and stabilizing the knee joint. According to multiple studies, the Nordic hamstring exercise elicits the highest hamstring activation compared to other leg exercises.
2. Prevent Hamstring Injuries
Hamstring strains are among the most common injuries in sports. Nordic curls help reduce the risk of these injuries by improving muscle strength and length. In fact, research shows that regular Nordic curl training can reduce hamstring injuries by up to 51%, making it a must-have in any injury prevention plan.
3. Improve Sprinting and Athletic Performance
Stronger hamstrings improve sprint speed, acceleration, and explosive power. Nordic curls enhance your ability to perform quick, powerful movements required in sports like soccer, rugby, football, and track.
4. Support Knee and Hip Stability
Your hamstrings play a crucial role in stabilizing your knees and hips. Nordic curls strengthen these muscles, which can help reduce joint pain, correct muscular imbalances, and improve functional movement patterns.
5. Accessible, Minimal Equipment Needed
Nordic curls are great because they don’t require any expensive gym equipment. You can do them at home using a partner or by anchoring your feet under a heavy object. They’re a fantastic addition to any home workout or minimalist fitness routine.
How to Perform a Nordic Curl
- Kneel on a padded surface.
- Secure your ankles under a sturdy object or have a partner hold them down.
- Cross your arms over your chest or keep them at your sides.
- Engage your core and slowly lean forward, keeping your body in a straight line from head to knees.
- Lower yourself as far as you can under control. Catch yourself with your hands if needed.
- Push yourself back to the starting position (or reset if necessary).
Tip: If you’re a beginner, use a resistance band or an elevated surface to reduce the load and gradually build strength.
Progressions and Modifications
- Assisted Nordic Curls – Use a resistance band or stability ball to help reduce the difficulty.
- Eccentric-Only Nordic Curls – Focus on the lowering phase, then reset at the top.
- Loaded Nordic Curls – Once strong, you can add a weighted vest to increase resistance.
How Often Should You Do Nordic Curls?
To see the best results:
- Start with 1–2 sessions per week.
- Perform 2–3 sets of 4–6 reps.
- Focus on slow, controlled movement and proper form.
As your strength improves, gradually increase volume or difficulty. Nordic curls can be integrated into your leg day, injury-prevention routine, or warm-up for high-intensity training.
Who Should Do Nordic Curls?
- Athletes in sports like soccer, football, hockey, rugby, and sprinting.
- Fitness enthusiasts looking to increase leg strength and joint stability.
- Rehabilitation clients working on hamstring injuries or knee stability.
- Anyone looking for a powerful lower-body strength exercise.
Inspirational Note from Choose2Be
At Choose2Be, we believe in building strength from the inside out. The Nordic curl is more than just a challenging hamstring movement—it’s a symbol of resilience and body control. As you incorporate this powerful exercise into your routine, you’ll not only strengthen your muscles but also build confidence in your ability to move with purpose.
Take Action: Strengthen Your Body Today
Ready to take your fitness to the next level? Start by incorporating Nordic curls into your weekly workout. For more tips on how to perform them safely, modify for your level, or include them in a full-body program, reach out to us at Choose2Be.ca. Our expert coaches can help you build a personalized plan that fits your goals, your life, and your body.
Let your hamstrings work for you—not against you. Embrace the Nordic curl and unlock your lower body’s full potential!
