Procaryote
Knee · Strengthening

Nordic Hamstring Curl

Nordic hamstring curl, 3 sets, 6 repetitions, eccentric control

Illustration of the Nordic Hamstring Curl exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 6

Description: Kneel with your feet anchored to the ground, then slowly lean forward controlling the knee flexion using your hamstrings. Use your arms to catch yourself on the ground at the end of the movement if necessary.

Tips: Keep your torso upright and contract the muscles at the back of your thigh to control the descent. Do not let your hips sag.

Progression: Gradually increase the depth of the descent and reduce hand support on the ground as your strength improves.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Kneeling with feet anchored to the ground
Clinical goal
Strengthen the hamstrings to improve knee stability and function
Also known as
eccentric hamstring flexion, hamstring eccentric curl, Nordic hamstring exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.