6 Ways to Use a Nordic Hamstring Curl

The Nordic hamstring curl has gained significant popularity in recent years as a highly effective exercise for developing hamstring strength and preventing injuries. This exercise targets the hamstring muscles, which play a crucial role in running, jumping, and overall lower body power. If you’re looking to add variety and intensity to your training routine, here are 6 exciting ways to incorporate it into your workout regimen.

Nordic hamstring curl

The Nordic hamstring curl is an exercise commonly used in strength and conditioning programs. It specifically targets the hamstring muscles, located at the back of the thigh. The exercise involves kneeling on a pad or mat with the ankles secured by a partner or using a strap. From this position, the individual slowly lowers their upper body toward the ground, using the hamstrings to control the movement. The Nordic hamstring curl is highly regarded for its ability to strengthen and develop the hamstring muscles, which are crucial for activities involving running, jumping, and athletic performance. Regular practice of this exercise can enhance hamstring strength and reduce the risk of injury.

1. Progressive Resistance

To truly challenge your hamstrings and progress in your training, it’s essential to gradually increase the resistance of the Nordic hamstring curl. Start by using a partner to hold your legs down as you lower your body forward. As you gain strength and confidence, you can use resistance bands or weighted vests to intensify the exercise. The progressive resistance will help you build strong, resilient hamstrings over time.


2. Eccentric Emphasis

While the Nordic hamstring curl primarily targets the concentric phase (curling up), incorporating eccentric emphasis can yield substantial benefits. During the lowering phase, resist gravity and descend slowly, maximizing time under tension. This eccentric contraction places greater stress on the hamstrings, promoting muscle growth and injury prevention. Remember to maintain control throughout the movement for optimal results.

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3. Tempo Training

Varying the tempo of your Nordic hamstring curls can provide an additional challenge and stimulate muscle fibers differently. Experiment with different tempo patterns, such as a slow three-count descent, a one-count pause at the bottom, and a powerful concentric contraction. Altering the tempo will keep your muscles guessing and enhance overall muscle development.


4. Unilateral Focus

Although Nordic hamstring curls are typically performed bilaterally, focusing on one leg at a time can help correct muscular imbalances and improve stability. By isolating each leg, you can dedicate your full effort and concentration, ensuring that both sides of your body develop evenly. Incorporate it into your training routine to enhance symmetry and overall lower body strength.

5. Prehabilitation and Injury Prevention

Nordic hamstring curls are renowned for their ability to prevent hamstring injuries. Athletes often incorporate this exercise as part of their prehabilitation routines, aiming to strengthen the hamstrings and reduce the risk of strains or tears. Adding this to your warm-up or cool-down routine can enhance your hamstring health and longevity in physical activities.

6. Supersetting

To increase training density and save time, supersetting Nordic hamstring curls with complementary exercises can be highly effective. Pair the Nordic hamstring curl with exercises like glute bridges, deadlifts, or step-ups to target multiple muscle groups and maximize your workout efficiency. This approach ensures a comprehensive lower body training session while keeping your heart rate elevated for added cardiovascular benefits.


The Nordic hamstring curl is a versatile exercise that can significantly enhance your lower body strength, power, and injury resilience. By incorporating progressive resistance, eccentric emphasis, tempo training, unilateral focus, prehabilitation, plyometric progression, supersetting, and mobility exercises, you can take your Nordic hamstring curl routine to the next level. These 6 ways to use this curl will not only keep your workouts engaging but also help you achieve better results.

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Kane Dane

Written by Kane Dane