Nordic Curls: Form, Variations & Progression

The content on this page is for general informational and educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before making changes to your health or fitness regimen.

Have you ever noticed your quadriceps pulling ahead of your hamstrings during sprints or lunges, leaving the back of your leg feeling undertrained?

Nordic curls are a bodyweight exercise that targets the hamstrings both eccentrically (as the muscle lengthens under tension) and concentrically (as it shortens during the return), anchoring your ankles and controlling a forward descent and pull-up. This movement emphasizes hamstring lengthening under load, requiring no machines—just a sturdy anchor for your ankles.

Focusing on precise form and gradual progression helps you harness the Nordic curl’s full potential while minimizing strain risk.

What Are Nordic Curls?

Nordic curls, also known as Nordic hamstring curls, engage both the eccentric (lengthening) and concentric (shortening) actions of the hamstrings. Originating from Nordic athletic traditions, this exercise demands control: as you lean forward, your hamstrings absorb force; as you return upright, they contract through the full range of motion. For more on hamstring muscle structure and function, see our leg muscle anatomy guide.

Benefits of Nordic Curls

• Enhanced Eccentric Strength: Nordic curls significantly increase hamstring eccentric strength, crucial for sprint deceleration and jump landings (Hugo Nunes et al., 2024).
• Injury Prevention: Programs including Nordic curls reduce hamstring strain risk by up to 51% (van Dyk et al., 2019).
• Muscle Structure Improvements: High-volume protocols lengthen muscle fibers and increase muscle thickness, boosting power and speed capacity (Hugo Nunes et al., 2024).
• Functional Performance: Stronger hamstrings translate to improved sprint speed, jump height, and balanced activation of the posterior chain (the muscles along the back of your body).
• Aging Muscle Support: Eccentric exercise preserves muscle strength and functional performance in older adults, showing equal or greater gains compared to concentric training (Čretnik et al., 2022).

If you want to explore the differences between eccentric and concentric loading, check out our eccentric vs. concentric training guide.

How to Perform a Nordic Curl

1. Secure your ankles under a padded bar, partner’s hands, or heavy object.
2. Kneel upright with hips neutral and torso tall.
3. Brace core and glutes, then slowly lean forward from the knees, maintaining a straight line from head to hips.
4. Lower under control—aim for at least 45° below vertical.
5. Use your hamstrings to pull back to start; if you can’t, lightly push off the floor with your hands and return immediately.
6. Reset and repeat.

Evidence Behind Nordic Curl Protocols

A meta-analysis of soccer players compared high- versus low-volume Nordic curl protocols. High-volume programs (2–3 sets of 8–12 reps, 2–3×/week) yielded larger gains in muscle fiber length and thickness. Both program volumes improved eccentric strength (Cholp & Zemková, 2025). An umbrella review encompassing 125 studies (17,260 subjects) confirmed overall performance gains—improved sprint times, muscle activation, eccentric force—and injury risk reductions up to 51% (Hugo Nunes et al., 2024).

Nordic Curl Variations to Progress Safely

• Assisted Nordic Curl: Loop a resistance band around your chest and anchor it overhead to offset bodyweight.
• Partner-Eccentric Only: Have a partner hold your torso upright as you lower; push up lightly with hands.
• Incline Nordic Curl: Perform on a decline bench for reduced load.
• Slide-Out Nordic: Use a towel under knees on smooth surface to enhance eccentric control.

Sample Nordic Curl Programming Template

For strategies on structuring progressive training cycles, see our periodization training guide.

Integrating Nordic Curls into Your Routine

• Warm-Up: Include 2–3 reps during dynamic warm-ups to pre-activate hamstrings before sprint drills.
• Strength Session: Position Nordic curls early to maximize engagement.
• Cool-Down: Light eccentric-only set post-workout reinforces strength without excessive soreness.

In soccer, integrate Nordic curls into pre-match activations to support deceleration control and injury prevention.

Common Mistakes and Fixes

• Hip Sagging: Keep hips stacked; engage glutes and core.
• Rapid Descent: Slow the lowering phase—target 3–4 seconds.
• Over-Reliance on Arms: Push lightly only when necessary; build eccentric capacity gradually.

Frequently Asked Questions

Are Nordic curls safe for beginners?

Yes—start with band or partner assistance to build tolerance before full unassisted reps.

How often should I do Nordic curls?

2–3 times per week with rest days between to balance strength gains and recovery. Adults should perform muscle-strengthening activities on at least 2 days per week (CDC, 2023).

What if I can’t get back up?

Lightly push with hands to return up, then decrease assistance over time as strength improves.

Conclusion

Nordic curls are a high-impact, bodyweight exercise for developing hamstring strength, enhancing muscle architecture, and lowering injury risk. Mastering technique and progressing through variations unlocks faster sprint times, stronger jumps, and resilient hamstrings. A BodySpec DEXA scan provides objective insights into your hamstrings and overall lean mass, giving you a complete picture of your bone, fat, and muscle health—explore our benefits of a DEXA scan for bone, fat, and muscle analysis. Book your scan today.