Nordic hamstring curl
The Nordic curl is the most studied exercise for preventing hamstring strains: programs that include it had about half the injuries in a large meta-analysis, though a stricter reanalysis of randomized trials found the effect uncertain. It reliably raises eccentric strength and lengthens biceps femoris fascicles even at low volume, but for muscle size a lengthened leg curl did better.
What the science says
- Programs that include it have fewer hamstring injuries Moderate evidence
van Dyk et al.'s 2019 meta-analysis of 15 studies and 8,459 athletes found that injury programs including the Nordic curl cut the hamstring injury rate by about half (risk ratio 0.49; 0.52 in the 8 randomized studies). Impellizzeri et al. (2021) reanalysed only trials that truly randomized to the Nordic curl and found a risk ratio of 0.59 with a confidence interval crossing 1, so the size of the protection is less certain than often claimed.
- Raises eccentric strength and fascicle length, even at low volume Strong evidence
Cuthbert et al.'s 2020 meta-analysis of 13 studies found very large increases in eccentric knee-flexor strength and biceps femoris long-head fascicle length after 6 weeks or more of Nordic training, and low-volume programs worked as well as high-volume ones.
- Builds the hamstrings, but not the best builder Moderate evidence
In Maeo et al. (2024), 12 weeks of Nordic training grew the hamstrings by 11%, versus 18% for a lengthened, hip-flexed eccentric leg curl; the biceps femoris long head grew only 5% versus 19%. Bourne et al. (2017) likewise found Nordic growth concentrated in the semitendinosus.
How to do it
Muscles trained: hamstrings
- Kneel on a pad with the ankles anchored under a bar, partner or strap.
- Keep the body straight from knees to head; don't bend at the hips.
- Lower forward as slowly as you can, resisting with the hamstrings.
- Catch yourself with your hands when you can no longer control the fall.
- Push off lightly with the hands to return and reset for the next rep.
How to apply it
A little goes a long way: low weekly volume maintains the strength and fascicle adaptations, so start very easy and keep it in the program year-round.
Who should be careful
Expect marked soreness the first time; starting with 1–2 low-rep sets avoids most of it. Anyone with a current or recent hamstring strain or knee problem should have a physician or physical therapist guide its use rather than self-prescribe.
Frequently asked questions
Does the Nordic curl prevent hamstring injuries?
Programs that include it had about half the hamstring injuries in a meta-analysis of 8,459 athletes, but a stricter reanalysis of randomized trials found the effect uncertain, so it likely helps without guaranteed protection.
How much Nordic training is enough?
Little: a meta-analysis found low-volume programs raised eccentric strength and fascicle length as much as high-volume ones, so 2–3 sets of a few reps, 1–2 times a week, is enough.
Is it the best exercise for bigger hamstrings?
No. A lengthened, hip-flexed eccentric leg curl grew the hamstrings by 18% versus 11% for the Nordic curl in a 12-week trial.
Scientific references
- Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes
- Why methods matter in a meta-analysis: a reappraisal showed inconclusive injury preventive effect of Nordic hamstring exercise
- The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses
- Hamstrings Hypertrophy Is Specific to the Training Exercise: Nordic Hamstring versus Lengthened State Eccentric Training
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Conventional deadlift Moderate evidence
The conventional deadlift trains the whole posterior chain and grip and is a core strength lift, but research on its growth effects is thin: trials either use other deadlift variants or measure strength rather than muscle size.