Nordic Curls: The Ultimate Hypertrophy Exercise

Key Takeaways

• Nordic curls are a bodyweight exercise targeting the hamstrings, glutes, and core muscles.
• The benefits of Nordic curls include improved hamstring strength, injury prevention, and enhanced athletic performance.
• To perform Nordic curls, kneel on a soft surface with your feet anchored, slowly lower your body forward with control, and use your hamstrings and hands as needed to return to the start.
• Common mistakes include using momentum, arching the back, and failing to control the descent.
• Variations of Nordic curls include using a resistance band for assistance or adding a stability ball for additional challenge.

Nordic curls, also known as Nordic hamstring curls, are a highly effective exercise that primarily targets the hamstrings, the muscles located at the back of the thigh.

This exercise stands out for its emphasis on eccentric strength—that is, the ability of a muscle to lengthen while under tension.

Unlike traditional hamstring exercises that often focus on concentric (shortening) contractions, such as leg curls or deadlifts, Nordic curls challenge the individual to control their body as they lower themselves, resisting gravity throughout the movement.

This eccentric loading is crucial for developing strength and stability in the hamstrings, making Nordic curls a popular choice among athletes and fitness enthusiasts.

To perform a Nordic curl, you typically kneel on a soft surface with your feet securely anchored by either a partner or equipment designed for this purpose.

The exercise starts with the athlete leaning forward from the knees, maintaining a straight line from head to knee.

The objective is to lower the body as slowly as possible, aiming for a point just above the ground, at which you can push yourself back up or use your hands for assistance in returning to the starting position.

In addition to the hamstrings, this compound movement also engages the glutes and core musculature, making Nordic curls an excellent contributor to overall lower body strength.

The Benefits of Nordic Curls

The advantages of incorporating Nordic curls extend beyond simple muscle development, playing an important role in injury prevention and rehabilitation. One of the most significant benefits of this exercise is its ability to strengthen the hamstrings through eccentric contraction. Numerous studies demonstrate that eccentric training can reduce the risk of hamstring injuries, which are common during activities involving sprinting or abrupt changes in direction. By improving the strength and resilience of the hamstrings, athletes can better handle the physical demands experienced during competition.

Injury prevention is not the only benefit. Nordic curls can also contribute to improved athletic performance, especially in sports requiring explosive movements like sprinting, jumping, and quick lateral changes in direction. Strong and stable hamstrings are essential for these powerful movements. Integrating Nordic curls into a workout routine can enhance both an athlete’s power output and running speed.

Additionally, this exercise helps promote better muscle balance between the quadriceps (front of the thigh) and hamstrings (back of the thigh)—a key factor for maintaining proper biomechanics during athletic activities. This balance not only supports athletic performance but also helps reduce the likelihood of overuse injuries arising from muscular imbalances.

It is important to note, however, that while Nordic curls are highly effective for strengthening and protecting the hamstrings, their impact on muscle hypertrophy (size gains) is somewhat less pronounced than on strength. For those whose primary aim is muscle growth, Nordic curls should be part of a broader program that includes a variety of movements and training volumes to optimize hypertrophy.

How to Perform Nordic Curls

Proper technique is essential to maximize the benefits of Nordic curls while minimizing the risk of injury. Begin by selecting a soft, padded surface on which you can kneel comfortably. Secure your feet under a sturdy object or have a partner hold them down to ensure stability. Once you’re in position, kneel upright with your knees about hip-width apart and your torso straight.

As you initiate the movement, engage your core and keep your spine in a neutral (straight) position. Lean forward from your knees while keeping your hips extended and your body straight from head to knees. The key is to control your descent; aim to lower yourself as slowly and smoothly as possible, without breaking form. If you are unable to lower yourself fully to the ground, you can stop where you feel comfortable, ensuring tension remains in the hamstrings. Once you reach your limit, push back up using your hamstrings or use your hands to assist your return to the starting posture.

Quality is more important than quantity in Nordic curls: performing a few controlled, properly executed repetitions is more beneficial than many reps with compromised form.

Common Mistakes to Avoid When Doing Nordic Curls

Nordic curls are outstanding for hamstring development, but several common technique errors can limit progress or even cause injury. One frequent mistake is neglecting to keep the core engaged throughout the movement. A strong core is vital for maintaining alignment and stability; without it, you may arch your lower back or lose control as you descend, raising the risk of injury.

Another mistake is failing to control the descent. Many people drop too quickly, losing tension in the hamstrings and diminishing the exercise’s effectiveness. Always strive for a slow, controlled motion and focus on keeping tension in the target muscle group.

Rushing into the exercise without a proper warm-up is another common error, particularly given how demanding Nordic curls are on the hamstrings. An appropriate warm-up—including dynamic stretches and activation work for the hamstrings and surrounding muscles—reduces the risk of muscle strains or tears.

Variations of Nordic Curls

To make training more engaging and to accommodate different ability levels, several Nordic curl variations exist. The most accessible is the assisted Nordic curl, where you use your hands for support as you lower yourself. This modification is ideal for beginners or those with less hamstring strength, allowing gradual progress while still gaining benefit from the movement. As strength improves, reduce reliance on the hands and progress to unassisted Nordic curls.

Another variant is the single-leg Nordic curl, which increases the challenge by targeting one leg at a time. In this exercise, secure one foot and let the other extend behind you during the descent. This unilateral approach not only intensifies the difficulty but also highlights and helps correct any strength imbalances between legs, contributing to overall functional strength and stability.

Adding a resistance band for assistance or placing a stability ball at the chest for an extra challenge are also popular modifications. Bands can make the exercise easier, especially for novices, by supporting some of your body weight, while a stability ball can increase balance and core activation demands.

Incorporating Nordic Curls into Your Workout Routine

The best way to integrate Nordic curls depends on your specific fitness goals and preferences. For anyone focused on developing lower body strength and muscle, Nordic curls make a valuable addition to “leg day” or lower-body sessions. Pairing them with compound lifts such as squats or deadlifts ensures comprehensive stimulation of the major muscle groups.

For athletes aiming to enhance performance and reduce injury risk, Nordic curls are often included as a part of dynamic warm-ups, especially before sprints or agility drills, to activate and prepare the hamstrings for intense work. They can also form stations in circuit routines that address multiple muscle groups in one session.

When programming Nordic curls, remember to monitor your volume and intensity closely. As with all demanding bodyweight exercises, start with low repetitions and increase gradually as you become more conditioned. Combining Nordic curls with other exercises that target complementary muscle groups will round out your training for balanced development.

Tips for Maximizing the Effectiveness of Nordic Curls

To get the most out of Nordic curls, focus on perfecting your technique and maintaining deliberate control throughout each repetition. Prioritize slow, controlled movement over the number of reps completed. This ensures you fully engage your hamstrings and minimizes the risk of form breakdown and injury.

Gradually increase your workload through progressive overload; as your strength improves, increase the repetitions or sets, or try more advanced variations. Also, focus on your breathing: inhale as you lower yourself and exhale as you return to the start. Proper breathing supports core stability and ensures efficient oxygen delivery to your muscles.

For well-rounded development, pair Nordic curls with complementary exercises that work the quads and glutes, as well as movements focused on the core and lower back. This holistic approach supports optimal athletic performance and further injury prevention.

Precautions and Considerations for Beginners

If you’re new to Nordic curls, take special care as you get started. Assess your current fitness level honestly, and don’t hesitate to consult a fitness professional—especially if you have a history of injury or have not trained regularly before. Most beginners should start with assisted variations, using hands or resistance bands to reduce load and allow gradual strength progress. Begin with small ranges of motion and focus on controlling the descent.

A proper warm-up is especially important before attempting Nordic curls. Incorporate dynamic stretching and muscle activation exercises for the hamstrings, glutes, and hip flexors to prepare for the unique demands of eccentric training. As you practice, listen carefully to your body: if you feel pain or discomfort—especially sharp or localized—stop and reassess your technique or seek professional guidance. Remember that progress sometimes takes time, and developing eccentric hamstring strength requires consistent practice and patience.

Beyond the Burn: What Nordic Curls Really Teach Us

Nordic curls stand out as a powerful tool for building strong, injury-resistant hamstrings, making them a staple for athletes and anyone serious about lower-body health.

Like climbing a steep hill, they’re tough, but the view from the top—better performance and fewer injuries—is absolutely worth it.

Many people give up on Nordic curls too soon, frustrated by the intensity or slow progress.

But here’s the hidden benefit: the discipline and resilience you build in mastering this movement spill over into the rest of your training.

Far from being just a hamstring exercise, Nordic curls quietly transform your ability to stick with challenging goals.

A common misconception? That only elite athletes should bother with Nordic curls. In reality, anyone—from weekend warriors to everyday gym-goers—can benefit, as long as they start at their own level and progress thoughtfully.

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FAQ

What are Nordic curls? 

Nordic curls (or Nordic hamstring curls) are a bodyweight exercise primarily targeting the hamstrings. The movement involves lowering the body from a kneeling position toward the ground using only the hamstrings, then using the hands and/or hamstrings to return to the starting position.

What muscles do Nordic curls work? 

Nordic curls primarily target the hamstrings, but also engage the glutes, core, and lower back muscles. They are effective for developing posterior chain strength and stability.

Are Nordic curls effective for hypertrophy? 

Nordic curls can contribute to hamstring hypertrophy but are best known for their benefits to strength and injury prevention. For maximal muscle growth, combine Nordic curls with additional exercises and sufficient training volume for the hamstrings.

How do you perform Nordic curls? 

Start by kneeling on a padded surface with your feet anchored. Lower your body forward, using your hamstrings to control the movement, and use your hands as needed to return to the start. Control and form are essential for effectiveness and safety.

Are Nordic curls suitable for beginners? 

Nordic curls can be very challenging for beginners, particularly if they have not developed adequate hamstring strength. It is wise to start with easier progressions, such as assisted or partial-range variations, before advancing to full unassisted Nordic curls. Proper technique and gradual progressions are crucial for avoiding injury.