What is the Nordic curl?

The Nordic curl, also known as the Nordic hamstring curl, is a bodyweight exercise focusing on the hamstrings. This movement involves bracing your feet under a secure object (or using a Nordic bench) while you kneel and lower your body toward the ground, keeping a straight line from your knees to your shoulders. This exercise emphasizes eccentric hamstring control.

Key Details:

• Execution: Begin by securing your ankles and kneeling. Lower your torso while maintaining a straight line, then use your hamstrings to pull yourself back up. Typically, this is performed with assistance from the hands to push back up from the floor 1 2 3.
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    2

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    Strengthening Hamstrings

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    Nordic Hamstring Exercise

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• Benefits:
  • Hamstring Strength: Develops the eccentric strength of the hamstrings, crucial for activities involving knee flexion.
  • Injury Prevention: Can help reduce the risk of hamstring and ACL injuries by strengthening the posterior chain and providing better knee support 4 5.
  • Performance: Enhances athletic performance, particularly in running and jumping tasks, by increasing horizontal power and reducing pressure on the ACL 3.

Implementation:

• Skill Requirement: It’s a high-skill exercise, requiring gradual acclimation to perform correctly. Due to its difficulty, many start with the eccentric portion only 1.
• Alternatives and Supports: Slide board leg curls and other knee flexion exercises can be used for those who can't perform full Nordic curls. Some experts suggest using a Nordic bench for better support and progression 2.

Integrating Nordic curls into your routine can significantly improve hamstring strength and overall lower body stability, but it may require time to master the form and strength necessary for effective execution.