The Nordic Hamstring Curl (NHC) is a highly challenging bodyweight exercise recognized for its profound effect on hamstring strength and resilience. It is an eccentric-focused movement, strengthening the muscle as it lengthens, which directly addresses a common mechanism of hamstring strain injuries during high-speed activities like sprinting. Because the exercise requires securing the lower legs against the force of the entire bodyweight, a proper and secure setup is necessary before attempting the movement. Correct preparation and technique are fundamental to maximizing its injury-prevention benefits.
Understanding the Nordic Hamstring Curl
The NHC works the hamstring muscle group—biceps femoris, semitendinosus, and semimembranosus—as they perform knee flexion. Unlike traditional hamstring exercises that focus on the concentric phase, the NHC emphasizes eccentric strength, where the muscles must resist the force of gravity as they are stretched under tension. This mechanism mimics the late swing phase of sprinting, which is the point where most acute hamstring strains occur. Training the hamstrings eccentrically has been shown in systematic reviews to reduce the risk of hamstring injuries by approximately 51% in athletes. This high degree of muscle loading explains why a stable anchor for the ankles is so important.
Practical Setup Methods for Anchoring
Establishing a stable anchor point for the lower legs is the most important step for performing the NHC, as it must withstand the high forces generated by the body’s weight. The anchor point should apply pressure just above the Achilles tendon, ensuring the feet are flexed and the pressure avoids the ankle joint itself. A specialized Nordic bench or a Glute-Ham Developer (GHD) machine offers the most secure and comfortable method, utilizing dedicated pads and secure foot plates.
Gym Improvisations
In a gym setting, a common improvisation involves using a weighted barbell placed in a squat rack or Smith machine, ensuring enough weight plates are loaded to prevent movement. The user kneels in front of the bar, hooking their heels firmly underneath it, often placing a rolled-up towel for comfort. A heavy lat pulldown machine can also be used, with the user kneeling on the seat and securing their feet under the thigh pads.
Home Setups
For at-home setups, an adjustable strap system that anchors under a door or a heavy, stable piece of furniture, such as a sturdy sofa, can be used. If using a partner, that person must be strong and instructed to kneel or sit behind the exerciser, gripping the ankles tightly and pushing their weight down. Regardless of the method, placing a pad or towel under the knees is necessary to prevent discomfort from kneeling on a hard floor.
Proper Execution Technique
Once the lower legs are securely anchored, the movement begins from a tall kneeling position, with the torso upright, and the hips, shoulders, and knees forming a straight line. The arms should be crossed over the chest or held out in front, preparing for the catch. The movement is initiated by slowly leaning forward, resisting gravity solely through the eccentric contraction of the hamstrings.
The goal is to maintain the straight body line for as long as possible, preventing any bending or hinging at the hips or arching of the lower back. The descent should be controlled and slow, typically aiming for a count of three to five seconds, maximizing the time under tension. As the hamstrings reach their maximum eccentric strength and can no longer control the fall, the hands should be used to catch the body and break the descent, much like the top of a push-up. The concentric (lifting) phase, returning to the upright position, is extremely difficult and is often assisted by using the hands to push off the floor.
Safe Progression and Modification
The full, unassisted NHC is an advanced movement, and most beginners will need to modify the exercise to perform it safely and effectively. A common modification is using a long resistance band looped around a sturdy anchor point and draped over the chest or shoulders. This band assistance reduces the bodyweight load, allowing the exerciser to focus on maintaining strict form throughout the full range of motion.
Another effective regression is performing only a partial range of motion, lowering the body only as far as control can be maintained before pushing back up. As strength improves, the range of motion can be gradually increased, or the level of band assistance can be decreased. For advanced users, progression can be achieved by holding a weight plate against the chest to increase the resistance. Always prioritize a slow, controlled eccentric descent, as uncontrolled movements significantly increase the risk of strain.