Nordic Hamstring Curl: Benefits and How to Do It Right
The Nordic hamstring curl is a bodyweight exercise where you kneel with your ankles held down and slowly lower your upper body towards the floor, using your hamstrings as the brake. It is tough, but it is one of the most researched injury prevention exercises in sport. The biggest reason to do it: it builds the kind of strength that makes a pulled hamstring much less likely.
Why the Nordic Hamstring Curl is a must
Most hamstring strains happen when the muscle is lengthening under load, for example as your leg swings forward when you sprint. The Nordic curl trains exactly that: the hamstrings working hard while they get longer. This is called eccentric strength, and normal gym exercises rarely push it as far.
The evidence is strong. A review in the British Journal of Sports Medicine found that programmes including the Nordic hamstring exercise reduce hamstring injuries by up to 51%, roughly halving the injury rate across multiple sports. You do not need to be an athlete to benefit, as anyone who runs, plays five-a-side or chases a toddler uses the same muscles.
How it helps in everyday life
Sprinting for a train or bus. This is a classic moment for a hamstring to pull, and eccentric strength gives the muscle more protection.
Playing weekend sport. Football, tennis and park runs all load the hamstrings at speed, and the Nordic prepares them for it.
Walking down steep hills. Your hamstrings help control your knees on the way down, which is exactly the lowering strength this exercise builds.
Catching yourself when you slip. A quick, strong reaction from the back of your legs helps you recover your balance.
Bending and lifting in the garden. Strong hamstrings support the hip hinge, so your lower back does less of the work.
What it helps prevent
The main thing the Nordic curl can help protect against is hamstring strains, and the research above backs that up. Strains are common in people who return to sport or running after time off, and they often come back once you have had one. Building eccentric strength is one of the best ways to lower that risk.
Strong hamstrings also help stabilise the knee and balance the quads, which can make knee niggles less likely. And like all resistance training, it helps you hold on to muscle as you get older.
Muscles worked
Hamstrings: biceps femoris, semitendinosus and semimembranosus, working eccentrically.
Glutes: keep your hips straight so you lower as one line.
Core and lower back: hold your trunk rigid throughout.
Calves: assist at the knee.
How to do the Nordic Hamstring Curl
Kneel on a soft mat or folded towel, with your knees hip-width apart.
Hook your heels under a secure, padded bar or a heavy bench, or ask a partner to hold your ankles firmly.
Straighten your body from knees to shoulders. Squeeze your glutes and brace your stomach so your hips do not bend.
Cross your arms or hold your hands in front of your chest, ready to catch yourself.
Slowly lean forward from the knees, resisting with your hamstrings, taking 3-5 seconds to lower.
When you cannot hold it any longer, let yourself fall gently onto your hands in a press-up position.
Push lightly off the floor to return to the start, using your hamstrings as much as you can on the way up.
Breathing: Take a breath and brace before you lower, breathe out slowly as you descend, then breathe in as you push back up.
Common mistakes
Bending at the hips. This takes the load off your hamstrings. Keep your body in a straight line by squeezing your glutes.
Falling too fast. The slow lowering is the whole point. Control every degree you can, even if it is only a short range at first.
Doing too many too soon. The Nordic causes a lot of muscle soreness at first. Start with a low number of reps and build up over weeks.
Hard floor under the knees. Always use a thick mat or cushion to protect your kneecaps.
Make it easier or harder
Easier: use a resistance band looped high behind you and around your chest to support part of your weight, or only lower part of the way and push back up. Swiss ball and slider hamstring curls are good stepping stones.
Harder: slow down to six seconds, pause halfway, or try to lower all the way to the floor with no help from your hands. Very strong lifters can hold a light weight to the chest.
Sets, reps and how often
Begin with 2 sets of 3-5 reps, once or twice a week, and expect sore hamstrings for a couple of days after the first sessions. Over 4-8 weeks, build up to 3 sets of 6-8 reps.
Progress by controlling more of the range before you drop to your hands. One or two sessions a week fits easily into the NHS advice to do strengthening activities on at least 2 days a week.
Who should take care
This is an advanced exercise. If you have a current or recent hamstring injury, knee surgery, kneecap pain or lower back problems, check with a GP or physio before trying it. During pregnancy, choose gentler hamstring work and speak to your midwife or GP first.
Related exercises
Hamstring Curl is the best place to build base strength first.
Romanian Deadlift loads the hamstrings at the hip for a complete approach.
Single-Leg Romanian Deadlift adds balance and works each side on its own.
Copenhagen Plank is another proven prehab exercise for the inner thigh and groin.
Prehab exercises for more ways to bulletproof your body.
FAQs
Are Nordic hamstring curls good for beginners?
They are hard for beginners, so start with band-assisted reps or partial range. Many people build up with regular hamstring curls first.
How many Nordic curls should I do?
Most people do well on 2-3 sets of 3-8 reps once or twice a week. More is not better, as this exercise is very demanding on the muscle.
Can I do Nordic curls at home without equipment?
Yes, if you can secure your heels safely, for example under a heavy sofa with a cushion under your knees. Make sure whatever holds your ankles cannot move.
Want help with your technique?
Artem coaches the Nordic hamstring curl 1-to-1 at his private studio in Archway, North London, using assisted versions first so you build up safely without overdoing the soreness.
See how the 12-Week Body Transformation works, check the personal training prices, or book a free assessment and we will look at your movement together.
Last updated: October 2026
