Nordic curls are a demanding bodyweight exercise that train the hamstrings while they lengthen under tension. They are especially useful for developing eccentric hamstring strength, which matters for running, sprinting, deceleration and many athletic movements.
They are also much harder than they look. Most people do not need to perform a full unassisted Nordic curl to benefit from the exercise.
What Is a Nordic Curl?
A Nordic curl, also called a Nordic hamstring curl, begins in a kneeling position with the ankles secured.
From there, you slowly lower your body forward while trying to keep a relatively straight line from the knees through the torso.
The hamstrings work hard to control the descent.
If you cannot lower all the way under control, you can catch yourself with your hands, use assistance or work within a smaller range.
Why Nordic Curls Are Different
The main challenge is eccentric strength.
An eccentric contraction happens when a muscle is producing force while lengthening.
For the hamstrings, that happens during the lowering phase of the Nordic curl.
This type of training can be useful because the hamstrings need to tolerate high forces during activities such as sprinting, running and changing direction.
Hamstring Strength
Nordic curls can create a very high demand on the hamstrings without requiring a barbell or large amount of external weight.
That makes them useful for people who want to strengthen the posterior thigh with minimal equipment.
But they are not the only good hamstring exercise.
Deadlifts, Romanian deadlifts, hamstring curls, bridges and sprinting drills can also play important roles depending on your goals.
Nordic Curls and Hamstring Injury Risk
Nordic hamstring exercises have been studied extensively in sports settings and are commonly included in hamstring-strengthening and injury-reduction programs.
I would avoid saying they “prevent injuries” or that they reduce injuries by one exact percentage for everyone.
The research is stronger when Nordic curls are used as part of a broader training program that includes appropriate strength, sprint exposure, load management and sport-specific preparation.
They can be a valuable tool, but not a guarantee.
Athletic Performance
Strong hamstrings contribute to sprinting, running, deceleration and powerful hip extension.
Nordic curls may support those qualities by increasing hamstring strength, but they are not a complete athletic-performance program.
Athletes still need:
- sport practice
- sprinting
- jumping
- strength training
- change-of-direction work
- recovery
Think of Nordic curls as one piece of the bigger picture.
Knee and Hip Support
The hamstrings cross both the hip and knee joints.
They contribute to knee flexion and hip extension and help control movement around both joints.
Strengthening the hamstrings can therefore be useful within a balanced lower-body program.
I would avoid claiming that Nordic curls directly correct muscular imbalances, eliminate joint pain or stabilize every knee.
How to Perform a Nordic Curl
Kneel on a padded surface with your ankles securely anchored.
Keep the torso relatively straight and gently brace through the trunk.
Slowly lean forward from the knees.
Control the descent for as long as you can.
When you can no longer maintain control, place your hands down to catch yourself.
Push lightly through the hands to return, or reset back into the starting position.
Start With a Small Range
You do not need to lower all the way to the floor.
A short controlled descent is still useful.
As your strength improves, gradually increase how far you can lower before using your hands.
This is usually a better progression than forcing yourself through a full repetition too early.
Assisted Nordic Curls
Assistance makes the exercise much more accessible.
Useful options include:
- a resistance band around the torso
- a suspension trainer
- hands on a raised box or bench
- a partner providing support
- reducing the lowering range
Assistance is not cheating.
It allows you to practice the movement with better control.
Eccentric-Only Nordic Curls
This is one of the simplest progressions.
Lower yourself as slowly as possible.
Catch yourself with your hands.
Then reset to the top.
You do not need to pull yourself all the way back up with the hamstrings at first.
Band-Assisted Nordic Curls
Attach a resistance band securely behind and above you.
Place it around the chest or torso.
The band provides more assistance as you move farther forward.
This can help you train through a greater range while still controlling the movement.
Full Nordic Curl
A full Nordic curl involves lowering and returning without significant assistance.
This requires a high level of hamstring strength.
It is an advanced goal, not a requirement for effective training.
Loaded Nordic Curls
Once bodyweight Nordics become easy through a controlled range, external load can be added.
But most people will benefit more from improving range, control and consistency before adding extra weight.
How Many Reps?
Nordic curls create a lot of muscular demand, so you do not need high repetitions.
A simple starting point could be:
- 1–2 sessions per week
- 2–3 sets
- 3–6 controlled repetitions
Adjust based on your training history and how your hamstrings recover.
Expect some soreness when you first introduce them.
Do Nordic Curls Belong in a Warm-Up?
Usually not as a hard exercise.
Because they can be fatiguing, Nordic curls generally make more sense as part of the strength portion of a workout rather than as an intense warm-up drill.
A very easy assisted version could be used for preparation, but hard Nordic sets are still strength training.
Who Can Benefit From Nordic Curls?
They may be useful for:
- runners
- sprinters
- soccer players
- rugby players
- hockey players
- field and court athletes
- people wanting stronger hamstrings
They can also work for general strength training if the exercise fits your goals and current ability.
Who Should Be Cautious?
Nordic curls may not be the best starting point if you have:
- an acute hamstring injury
- significant knee pain while kneeling
- recent lower-body surgery
- severe hamstring pain
- difficulty controlling the movement
If you are returning from injury, rehabilitation should be individualized.
Nordic Curls Are Not Rehabilitation by Themselves
I would remove the old wording suggesting Nordic curls are appropriate for “rehabilitation clients” in general.
They are sometimes used in rehabilitation, but timing and dosage matter.
A physiotherapist or other qualified clinician should guide rehabilitation when pain or injury is involved.
Combine Nordic Curls With Other Hamstring Exercises
The hamstrings perform more than one job.
Nordic curls emphasize knee-flexion strength.
Exercises such as Romanian deadlifts and hip hinges challenge the hamstrings more through hip extension.
A well-rounded program might include both.
For example:
- Romanian deadlifts
- Nordic curls
- bridges or hip thrusts
- single-leg deadlifts
- hamstring curls
That gives the hamstrings a broader training stimulus.
Progress Slowly
Nordic curls are a high-demand exercise.
You do not need to chase soreness or push to failure.
Focus on:
- control
- gradual increases in range
- quality repetitions
- enough recovery
That is more useful than trying to force a full rep as quickly as possible.
Strong Hamstrings Are Built Over Time
Nordic curls are an excellent exercise for developing eccentric hamstring strength, but they are not the only answer.
Use them as part of a balanced lower-body program that also trains the hips, knees, calves and trunk.
For more posterior-chain strength ideas, read Deadlift Guide: Build Strength With Better Hip-Hinge Technique and Adductor Strength and Hip Mobility: Why Flexibility Needs Strength Too.
If you want help building stronger hamstrings and a balanced lower-body program, explore Personal Training in Nanaimo.
