The Nordic Hamstring Curl

The Nordic Hamstring Curl

Are you looking to improve your sport performance?

Would you like to decrease the risk of a knee or ACL injury?

Are you looking for a new exercise to improve your knee and leg strength?

If so keep reading; this blog is for you! Today we will be discussing everything about the nordic hamstring curl.


What is a Nordic Hamstring Curl?

The nordic hamstring curl or nordics is a popular bodyweight hamstring exercise which works to improve strength of the knee joint and hamstring muscles. This is important for any athlete due to the role that the hamstring plays in sport. The hamstrings are required for running, swimming, jumping and pivoting. These movements are essential in for any athlete performing Soccer, Athletics, Netball, AFL and Rugby.


What are the benefits of Nordic Curls?

There are many benefits to nordic curls such as:

  1. Decreased risk of injury:

Strengthening the musculature and joint of the knee decreases the risk of injury. Additionally, the exercise enhances knee mobility whilst reducing any strains to the hamstrings.

  1. Improve strength and size of hamstrings:

The exercise is a great for stimulating muscle growth.

  1. Better athletic performance

Nordic curls increase hip extension and knee flexion strength. As well as sprinting, running and jumping, better hamstrings will lead to improved posterior chain exercises


How to perform nordic curls?

  1. Start by kneeling on a pad or cushion. Your lower legs need to be supported and fixed in place. You can either use a partner or wedge your feet and limbs under an immovable object.
  2. Once in position slowly lower your body towards the floor while keeping your body straight from your shoulders to your knees. Keep descending until just before you reach the point where you are unable to maintain complete control over your body.
  3. From here you can place your hands on the floor and complete the rest of the range of motion to the floor or return to the starting position without using your hands
  4. To do this squeeze your hamstrings hard to pull your body back up to the starting position
  5. Repeat for the desired number of reps (generally 3 sets of 3 repetitions)



There are multiple variations of nordics such as:

  • Arms behind body
  • Band assisted
  • Swiss ball hamstring curl


If you have any questions on how to perform nordic curls or if you are looking to start a new sport specific exercise program, please get in touch with one of our Accredited Exercise Physiologists.



Get in touch with Pivotal Motion’s Physiotherapy and Exercise Physiologist team today. Our team will be able to discuss with you in more depth on how we can help you in your sporting journey. Book online or call us on 3352 5116.

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