The Nordic Hamstring Curl (NHC) is one of the most effective bodyweight exercises for strengthening the muscles on the back of the thigh. This movement focuses on building eccentric strength—the muscle’s ability to contract while lengthening—which is highly correlated with athletic performance and injury prevention. Incorporating the NHC into a training regimen can reduce the risk of hamstring strain injuries by up to 51%. Although often seen as requiring specialized gym equipment, the exercise can be performed effectively at home.
Securing the Lower Body Without Specialized Gear
The primary challenge of the Nordic Curl is securing the ankles so the lower body remains stable. The anchor point must be completely immovable and capable of withstanding the full leverage of your body weight. Always test any chosen anchor rigorously with gradual pressure to confirm stability and prevent accidents.
One simple method involves partner assistance. A friend or training partner kneels or stands behind you, pressing down firmly across the back of your ankles just above the heel. The partner must use their body weight to provide a secure lock and apply consistent, downward pressure throughout the set.
Another accessible option is to use heavy furniture, such as sliding your feet under a sturdy, weighted sofa or bed frame. The furniture must be heavy enough that it cannot be dragged or tipped forward as you lean out. To protect your Achilles tendons, place a rolled-up towel or cushion between your skin and the furniture edge.
A third alternative uses a secure doorway with a heavy, closed door. Slide your feet under the space between the door and the floor. Place a sturdy object, like a heavy bag, behind the door to prevent it from opening. Regardless of the anchor method, always kneel on a soft surface like a yoga mat or folded towel to cushion your knees.
Mastering the Nordic Curl Movement
The Nordic Curl begins in a kneeling position, with your torso upright and your knees roughly hip-width apart on the cushioned surface. Squeeze your glutes and brace your core, aiming to maintain a perfectly straight line from your head down to your knees. This rigid body line prevents hinging at the hips, which shifts the workload away from the hamstrings.
The main phase is the eccentric or lowering movement, which must be performed slowly and with maximum control. Actively resist gravity using your hamstrings as you lean forward, focusing on making the descent last for several seconds. Control the movement for as long as possible, even if you only reach a partial range of motion initially.
When your hamstrings can no longer control the descent, catch yourself with your hands to avoid falling. Extend your arms out in front of you, similar to a push-up position, to gently absorb the fall. The concentric or rising phase is often impossible for beginners to complete solely with hamstring strength due to the supramaximal eccentric load.
To return to the starting position, use your hands to push off the floor, assisting your body back up to the upright kneeling position. This “push-off method” allows you to reset for the next repetition. The focus must remain on maximizing the controlled lowering phase, as this action yields the majority of the exercise’s strength and injury-prevention benefits.
Adjusting Difficulty Through Body Position
The extreme difficulty of the Nordic Curl requires adjusting leverage and range of motion to match your current strength level. If you find the standard movement too challenging, regressions allow for continued progress without sacrificing proper form. A simple regression is decreasing the range of motion, only lowering yourself halfway down or only as far as you can maintain a straight body line.
Another effective regression uses a resistance band for assistance. Loop a thick band around your chest or shoulders and anchor the other end to a sturdy point behind you. The band’s tension assists the lowering and rising phases, allowing you to gradually reduce the band’s thickness as your strength improves. You can also place stacked objects, like pillows or yoga blocks, in front of you to reduce the distance traveled, gradually lowering the stack’s height over time.
Once you control the full eccentric phase, progressions can be introduced to further challenge the hamstrings. The most immediate progression is slowing the eccentric phase down, aiming for a five-to-ten second lowering count to increase the time under tension. You can also introduce external load by holding a weight plate or wearing a weighted vest or backpack against your chest.