Nordic Hamstring Curl

Quick Information

Overview

Purpose. Build eccentric knee-flexor strength and increase biceps femoris fascicle length, the two most robust modifiable hamstring injury risk factors.

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How it fits the system. An intermediate-level eccentric knee flexion entry in the Strength section, programmed to develop maximal strength, injury resilience. Related work in the library: Trap Bar Split Squat and Trap Bar Romanian Deadlift.

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Primary muscles

Hamstrings

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Secondary muscles

Gluteus Maximus, Calves, Core

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Movement pattern

Eccentric Knee Flexion

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Equipment

Partner, Mat, Barbell

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Difficulty

Intermediate

How to Perform

1. Kneel on a pad with the ankles anchored securely by a partner or a Nordic bench.2. Set the hips extended so the body forms a straight line from the knees to the shoulders.3. Lower forwards as slowly as possible, resisting the whole way with the hamstrings.4. Catch yourself with the hands once you can no longer control the descent.5. Push back to the start with the arms rather than pulling hard with the hamstrings.

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Coaching Cues

Hips locked and neutral, not folding; lower as slowly as you can and fight the break point; catch yourself with the hands rather than falling.

Common Mistakes

Flexing at the hip to shorten the lever; dropping through the last third instead of resisting it; introducing full volume in the first week.

Progressions & Regressions

Progressions

band-assisted, then bodyweight partial range, then full range, then arms-crossed, then weighted or with a slower tempo.

Regressions

Razor curl, sliding leg curl, single-leg Romanian deadlift with a slow eccentric.

When to Use It

When to use

after the main speed or strength work, twice weekly in pre-season, once weekly in-season for maintenance.

When not to use

within 72 hours of competition when first introduced, or during an acute hamstring injury without clinical guidance.

Programming

introduce with 1 set of 3 repetitions and progress over several weeks toward 2 to 3 sets of 6 to 8. The evidence-based prevention protocols use surprisingly modest volumes.