Nordic Hamstring Curl
The Nordic curl is the most powerful eccentric exercise for hamstrings, preventing injuries.
Updated
Nordic Hamstring Curl
The Nordic curl is the most powerful eccentric exercise for hamstrings, preventing injuries.
Muscles Involved
- Hamstrings : intense eccentric work
Step-by-Step Instructions
Step 1 — Position
Kneeling, ankles held by a partner or support.
Step 2 — Descent
Body straight, fall forward as slowly as possible.
Step 3 — Cushion
Cushion with hands on the floor.
Step 4 — Return
Return by contracting hamstrings (or push with hands).
Sets and Reps
3 sets of 5-8 reps. Very difficult exercise.
Common Mistakes
- Bending at hips : keep body straight from head to knees
- Descent too fast : resist gravity as long as possible
Safety Tips
Scientifically proven hamstring injury prevention exercise. Start with the eccentric phase only.
Variations
- Band-assisted : easier ascent
- Razor curl : on GHD machine
Who Is This Exercise For?
Intermediate to advanced. Indispensable for athletes (muscle injury prevention).
Diagrams and illustrations
Illustration: Nordic Hamstring Curl
The Nordic curl is the most powerful eccentric exercise for hamstrings, preventing injuries.