Nordic Hamstring Curl
The Nordic hamstring curl is a bodyweight eccentric exercise where you kneel and slowly lower your torso forward. It reduces hamstring injury risk by up to 51% and builds the eccentric strength that protects HYROX athletes during high-volume running and lunge work.
What the Nordic curl is
The Nordic hamstring curl is a partner- or anchor-assisted kneeling exercise. With ankles secured and the trunk held in line with the thighs, the athlete resists the forward fall by controlling knee extension, then uses the hands or assistance to return. Hamstrings flex the knee and also contribute to hip extension; the exercise does not isolate one muscle completely.
OpenStax posterior thigh anatomy
How to perform and scale it
Use a secure ankle support and padding. Keep the descent within a range you can control without losing trunk position or provoking pain. Shorten the range, use a band, push from the floor or add partner assistance as regressions. Progress range, control, repetitions or assistance gradually rather than requiring a fixed full-range deadline.
ACSM 2026 resistance-training position stand
What the evidence supports
Reviews of eccentric hamstring programmes include Nordic exercises and report changes in strength, architecture and injury outcomes, but protocols and populations vary and results belong to complete programmes. They do not show that every athlete needs the same sets, that soreness is required, or that Nordic curls alone prevent every hamstring injury or improve HYROX® times.
Song et al. 2023 eccentric hamstring programmes systematic review · ACSM 2026 resistance-training position stand
Questions
What muscles do Nordic curls train?
They load the hamstrings strongly during knee-extension control, while other muscles help maintain hip and trunk position.
OpenStax posterior thigh anatomy
Do I need full range immediately?
No. Use a range and assistance that permit controlled execution, then progress gradually.
ACSM 2026 resistance-training position stand
How often should I do them?
No universal frequency applies. Fit a recoverable dose into the wider strength and running programme.
ACSM 2026 resistance-training position stand
Do Nordic curls prevent hamstring injuries?
They can be part of evidence-based prevention programmes, but no single exercise guarantees prevention for every athlete.
Song et al. 2023 eccentric hamstring programmes systematic review
Marketing text preserved unchanged
Repz includes injury prevention exercises like Nordics in your training plan automatically. Our engine balances performance work with durability training so you arrive at race day healthy. Start your free plan and train to last.
Was this helpful?