The Nordic Hamstring Curl (NHC) is one of the most effective exercises for developing eccentric hamstring strength. Widely used in sports performance, injury prevention, and rehabilitation programs, the NHC has consistently shown to reduce hamstring strain injuries and improve sprint performance.
Unlike traditional hamstring exercises, the Nordic Hamstring Curl focuses heavily on the eccentric (lengthening) contraction, which strengthens the muscle fibres in their most vulnerable position, making it highly valuable for athletes who sprint, jump, or change direction.
Benefits of the Nordic Hamstring Curl
1. Superior Hamstring Strength
The Nordic Hamstring Curl places a high load on the hamstrings without additional weights. This leads to:
- Increased eccentric strength
- Improved muscle resilience under tension
- Enhanced posterior-chain power
2. Proven Injury Reduction
Multiple studies show that consistently performing Nordic curls can reduce hamstring strain injuries by 50–70%. This makes it one of the most researched and recommended injury-prevention exercises in sports science.
3. Better Sprinting and Speed Performance
During sprinting, the hamstrings absorb large forces during late swing phase. The NHC strengthens the muscle specifically for this role, improving:
- Acceleration
- Maximal sprint speed
- Running efficiency
4. Minimal Equipment Required
The exercise can be performed anywhere you can anchor the feet:
- A training partner
- A loaded barbell
- A padded bench with foot hooks
- A Nordic curl bench
Note: Consult your PROHEALTH PHYSIO & FITNESS (EP) physiotherapist or Exercise Physiologist (EP) before performing this exercise if you have a pre-existing hamstring injury. This exercise may create delayed onset muscle soreness. This is a normal reaction and is a sign of the muscle getting stronger. The pain should subside in 3-4 days. If pain persists, consult your local Physiotherapist.
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Source: PubMed
Title: The preventive effect of the Nordic hamstring exercise
Read time: 5+mins