Nordic Hamstring
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The Nordic Hamstring Curl is a bodyweight strength exercise where you kneel with ankles secured, then slowly lower your torso forward from the knees while resisting with the hamstrings, using your hands to catch yourself before fully extending. Its primary purpose is to build eccentric strength in the posterior thighs (hamstrings) to enhance knee stability and reduce injury risk. Ideal for athletes in sports requiring sprinting or explosive movements, it demands no equipment beyond a partner or anchor for the ankles.
How to Perform Nordic Hamstring
- 1Kneel on a soft surface with your knees hip-width apart and feet secured under a sturdy object (like a partner holding your ankles or a low bar).
- 2Position your body upright with hips extended, core braced, and hands placed lightly on your thighs for balance.
- 3Engage your core and glutes, then slowly hinge forward at the hips while keeping your torso rigid and straight.
- 4Inhale as you lower your body forward toward the ground, controlling the descent with your hamstrings.
- 5Lower until you can no longer resist (typically chest nearing floor), then exhale as you explosively drive your hips forward and use your arms to assist the return to the starting position.
- 6Pause briefly upright, then repeat for desired reps.
- 7Key form tips: Keep your hips extended and body straight like a plank—avoid rounding your back. Control the eccentric (lowering) phase slowly; beginners can use hands more for assistance. Stop if you feel lower back strain.
