Nordic Hamstring Curl: The Eccentric Exercise That Helps Prevent Hamstring Strains
Hamstring strains are among the most common non-contact injuries in sports that involve sprinting, and few exercises have been studied as extensively for preventing them as the Nordic hamstring exercise (NHE). Research summarized in the British Journal of Sports Medicine and related studies consistently identify NHE as the most evidence-backed hamstring-injury-prevention exercise used in soccer, rugby, and track and field.
How the Nordic hamstring curl works
The exercise uses body weight to create an eccentric load on the hamstrings — meaning the muscle lengthens under tension as it works to control the lowering phase. This eccentric loading appears to do two important things: it increases eccentric strength in the knee flexors, and over time it is associated with longer fascicles in the long head of the biceps femoris, one of the three hamstring muscles most frequently injured during high-speed running. A longer fascicle length is thought to help the muscle tolerate the rapid lengthening that occurs during sprinting, which may lower strain risk.
Basic technique
- Kneel on a padded surface with a partner (or a strap/anchor) firmly holding your ankles down.
- Keep your hips extended and body in a straight line from knees to shoulders.
- Slowly lower your torso toward the floor, resisting with your hamstrings for as long as possible.
- Use your hands to catch yourself at the bottom, then push back up or reset to the kneeling position.
- Start with a low number of controlled repetitions and progress gradually — this exercise produces significant muscle soreness when introduced too quickly.
What the evidence shows
Multiple studies and systematic reviews have found that programs incorporating NHE are associated with meaningfully lower rates of hamstring strain injuries in soccer, rugby, and sprint-based athletes. That said, questions remain about the minimum effective dose — how many sets and reps per week are truly necessary — and researchers continue to debate this. Work published in 2025–2026 suggests that combining NHE with sprint-specific training may produce better protective effects than either approach alone, and newer studies are also examining optimal training volume, structural muscle adaptations, and how NHE performs specifically in reducing re-injury risk among soccer players returning from a prior hamstring strain.
A note on safety
This article is educational and does not replace individualized medical advice. Athletes who are currently injured, recovering from a hamstring strain, or experiencing pain should consult a physician or physical therapist before starting or resuming eccentric hamstring training.
Helpful products
- Nordic curl strap / slider — lets you perform Nordic hamstring curls solo by anchoring your ankles without a training partner.
Source: British Journal of Sports Medicine / Nordic Hamstring Exercise research.
Source: British Journal of Sports Medicine / Nordic Hamstring Exercise research
