📖 Static demo — read-only snapshot

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Nordic Hamstring Curl

Draftstrength90%advanced⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
tall kneeling with ankles anchored by a partner or strap, hips extended, trunk in a straight line from knees to crown, hands ready in front
End
trunk lowered forward toward the floor under eccentric hamstring control, hands catching the floor, then pushing back up to tall kneeling
Range of Motion
knee extension from ~90° toward full extension controlled eccentrically over ~5 s with hips held extended

How to Perform

Kneeling with ankles anchored, lower the upper body toward the floor as slowly as possible using hamstrings eccentrically, then push back up.

Watch on YouTube↗

Opens a YouTube search for “Nordic Hamstring Curl”

Equipment:partner or anchor
Starting position: kneeling

Coaching Cues

  1. 1

    Long, hip-extended trunk — hamstrings resist the fall

    (verbal)
  2. 2

    Lower the chest slowly toward the floor over five seconds

    (verbal)
  3. 3

    Catch the floor with the hands, then push back

    (verbal)
  4. 4

    Body is a falling timber — slow it as long as possible

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×6–8, 2×/week.

EMG Activation Data

Hamstrings show greatest activity during swing deceleration; eccentric training reduces hamstring injury risk [Dubo 1976; Askling series].

Muscles Involved (5)

Primary Movers

Biceps Femoris — Long Head— Maximal eccentric loading
Semitendinosus
Semimembranosus

Secondary Movers

Gluteus Maximus

Stabilizers

Erector Spinae Group

Easier Variations ↓

1

Band-Assisted Nordic

Overhead band to offload.

Harder Variations ↑

1

Full-Range Nordic

No assistance, full descent.

2

Weighted Nordic

Hold a plate at the chest for added load.

Target Movements (2)

Knee FlexionTibiofemoral Joint
Hip ExtensionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Running and JoggingessentialBending & Lifting from the FloorWalking

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Hamstring Injury PreventionpreventionHamstring Strain Recoveryrehab⚠Improve Posterior-Chain StrengthperformanceImprove Sprint Accelerationperformance