Exercise Overview

The Nordic hamstring curl is one of the most effective exercises for building eccentric (lengthening) hamstring strength. Research shows it significantly reduces hamstring injury risk in athletes—and it's particularly important for ACL recovery, especially if you had a hamstring graft.

Why Nordic Curls Are Important

  • Injury prevention: Reduces hamstring strain risk by ~50%
  • Eccentric strength: Builds the strength needed for sprinting and deceleration
  • Hamstring graft rehab: Critical for restoring donor site strength
  • Sport preparation: Essential for return to running and cutting sports
  • Research-backed: One of the most studied and validated exercises

When to Start

Nordic curls are an advanced exercise. Most protocols introduce them around month 4-6 when you have:

  • Good baseline hamstring strength
  • No pain with basic hamstring exercises (bridges, curls)
  • Clearance from your PT/surgeon
  • Especially important if you had a hamstring graft

How To Perform

1

Setup

Kneel on a soft surface (mat or pad). Have a partner hold your ankles firmly, or secure them under a bar, couch, or dedicated Nordic curl device.

2

Starting Position

Kneel upright with your body in a straight line from knees to head. Arms can be at sides, crossed over chest, or ready to catch yourself.

3

Lower with Control

Keeping your body rigid (don't bend at the hips), slowly lower yourself toward the ground using only your hamstrings to control the descent. This is the eccentric phase—where the magic happens.

4

Catch Yourself

When you can no longer control the lowering, catch yourself with your hands in a push-up position. This is normal—very few people can lower all the way with control.

5

Return to Start

Push yourself back up with your hands, or use your hamstrings if you're strong enough. Return to the kneeling position.

Progressions

Nordic curls are extremely challenging. Use these progressions to build up to the full exercise:

Band-Assisted Nordic

Loop a resistance band around your chest and anchor it high behind you. The band assists the lowering, reducing the load on your hamstrings.

Beginner

Partial Range Nordic

Lower only as far as you can control (maybe 20-30°), then push back up. Gradually increase range over weeks.

Beginner

Slider/Physioball Curl

Supine hamstring curl with sliders or stability ball. Builds eccentric strength in a less demanding position.

Pre-Nordic

Eccentric-Only Nordic

Focus only on the lowering phase. Use hands to push back up each rep.

Intermediate

Full Nordic Curl

Lower all the way with control, use minimal hand assistance to return. Elite level.

Advanced

Nordic to Floor

Lower all the way to the floor with control, then curl back up using only hamstrings. Very few can do this.

Elite

Programming Guidelines

Phase Version Sets x Reps Frequency
Introduction Band-assisted or partial 2 x 3-5 2x/week
Building Decreasing assistance 3 x 4-6 2x/week
Maintenance Full or near-full 3 x 6-8 1-2x/week

Expect soreness! Nordic curls cause significant muscle soreness (DOMS), especially when first starting. Begin with low volume and progress slowly.

Common Mistakes

✗

Bending at Hips

Keep your body in a straight line from knees to head. If you pike at the hips, you're not loading your hamstrings.

✗

Dropping Too Fast

The value is in the slow, controlled lowering. If you're just falling forward, you're missing the benefit.

✗

Starting Too Hard

Trying the full version too soon leads to excessive soreness or strain. Use progressions.

✗

Inconsistency

Nordic curls work best with consistent practice over time. Once or twice a week for several months.

For Hamstring Graft Patients

If you had a hamstring graft (semitendinosus ± gracilis), Nordic curls are especially important for your recovery. Research shows persistent hamstring deficits are common without dedicated eccentric training.

Guidelines:

  • Wait until cleared by your PT (typically month 4-6)
  • Start with the easiest progressions
  • Progress slowly—your donor site is still adapting
  • Compare strength between legs regularly
  • Consider isokinetic testing to track progress