Hamstring strength and the Nordic curl: the key to injury prevention

Hamstring injuries are the most common muscle injury in sports that involve running, and they have a high recurrence rate. The Nordic hamstring curl is one of the exercises best proven to reduce this risk. Even so, many teams either don't use it at all or use it at the wrong dose.

Why is it so effective?

Most hamstring injuries occur during the late swing phase of sprinting, when the leg swings forward. In this phase, the hamstring contracts while lengthening — that is, it works eccentrically. The Nordic curl targets exactly this type of work and protects through two mechanisms:

• Increased eccentric strength: The muscle becomes able to handle more load while lengthening.
• Increased muscle fascicle length: Longer biceps femoris fascicles reduce the risk of damage.

Systematic reviews have shown that regular Nordic curl training can cut hamstring injury rates roughly in half. That's an effect size rarely seen in sports science.

How is it done?

1. In a kneeling position, the ankles are held by a partner or a fixed anchor.
2. The trunk and hips form a straight line; don't break at the hips.
3. Lower the body forward as slowly and under as much control as possible.
4. When control is lost, place the hands on the floor and catch the fall.
5. Push off with the hands to return to the starting position (the concentric phase is not required).

The aim is to gradually increase the range you can control. In the first sessions, most athletes lose control at around 30–45 degrees; this is normal.

Progression

For a protective effect, total weekly volume is kept at roughly 12–24 reps, split across two sessions. More doesn't add protection but does increase muscle soreness.

The muscle soreness problem

The Nordic curl causes significant delayed onset muscle soreness (DOMS), especially in the first weeks. This is the most common reason athletes abandon the exercise. The solution is to start with very low volume and build gradually: even 2 sets of 3 reps is enough in the first week. After 3–4 weeks, soreness drops noticeably.

It's also recommended not to perform the exercise close to match day; the best placement is within 48 hours after a match or early in the week.

Placing it in the program

• Preseason: 2 sessions per week with gradually increasing volume.
• In-season: 1–2 sessions per week at a maintenance dose (2×4–5).
• Timing: At the end of a strength session or in a separate short block.
• Order: Not done before sprint work; hamstring fatigue disrupts sprint mechanics.

Alternative and complementary exercises

The Nordic curl alone isn't enough. A comprehensive hamstring program includes:

• Romanian deadlift and single-leg RDL: Strength at long muscle lengths.
• Razor curl / glute-ham raise: Alternative eccentric stimuli.
• High-speed running: Perhaps the most important. Exposing the hamstring to load at sprint speed is a key part of the protective effect.
• Hip extension power: Hip thrust, sled push.

For why sprint exposure matters, see our speed training guide .

Common mistakes

1. Breaking at the hips: Makes the movement easier but reduces hamstring load.
2. Dropping too fast: Without eccentric control, there's no stimulus.
3. Excessive volume: 40–50 reps per week causes excessive soreness with no added benefit.
4. Starting in the preseason and then stopping: The protective effect is maintained only when the work is kept up consistently.
5. Not anchoring the ankles securely: The movement breaks down and safety decreases.

Frequently asked questions