Nordic Curl

The Nordic Curl is an advanced bodyweight exercise that targets the hamstrings and glutes. It is one of the most effective movements for building posterior chain strength and improving hamstring flexibility and endurance. Due to its intensity, it’s often considered a progression toward more advanced leg exercises like the single-leg Nordic curl.

This exercise focuses on eccentric hamstring strength, which is critical for activities such as running, jumping, and sprinting. The Nordic Curl is commonly used in strength training, athletic conditioning, and rehabilitation to prevent hamstring injuries.

How to Perform the Nordic Curl

1. Starting Position:

• Kneel on a soft surface (such as a mat or pad) with your feet secured (e.g., under a bench, held by a partner, or using a piece of equipment like a barbell or ankle straps).
• Keep your hips extended, core engaged, and back straight while maintaining a neutral spine.
• Position your knees about hip-width apart, and place your arms in front of you for balance.

2. Initiating the Movement:

• Begin by lowering your torso forward in a controlled manner, keeping your hips extended and core tight.
• As you descend, focus on engaging your hamstrings to control the descent.
• Keep your core engaged and avoid letting your back arch as you go down.

3. Bottom Position:

• Lower your body as far as you can, ideally until your chest is near the ground, while keeping your hips extended.
• Pause briefly at the bottom position to increase time under tension.

4. Pushing Back Up:

• Using your hamstrings, glutes, and core, begin to push yourself back up to the starting position.
• Keep the movement slow and controlled, engaging the hamstrings to perform the concentric phase (coming back up).
• You may need to assist with your hands at first to push yourself back up if you are unable to complete the movement strictly with your hamstrings.

5. Repetitions and Sets:

• Beginners: 2-4 reps (assisted), 2-3 sets
• Intermediate: 4-6 reps, 3-4 sets
• Advanced: 6+ reps, 4-5 sets or perform unassisted Nordic curls with proper form.

Variations and Progressions

1. Assisted Nordic Curl (Beginner)

• Perform the Nordic Curl with hands on the ground or use a band for assistance to make the movement easier.

2. Eccentric Nordic Curl (Intermediate)

• Focus on the eccentric (lowering) phase only, where you slowly lower yourself to the bottom position and use your hands to help you back up.

3. Negative Nordic Curl (Intermediate)

• Similar to the eccentric version, but only focus on the descent of the movement (lowering yourself), then use your hands to help yourself return to the starting position.

4. Single-Leg Nordic Curl (Advanced)

• Perform the movement with one leg at a time to increase the difficulty and challenge each hamstring independently.

5. Nordic Curl with Pauses (Elite)

• Add pauses at different points during the movement (e.g., halfway down, bottom position) to increase time under tension and maximize hamstring engagement.

Tips for Maximum Effectiveness

✅ Engage Your Core: Maintain a neutral spine and keep your core tight throughout the movement. This helps stabilize your body and reduces the risk of lower back strain.

✅ Control the Descent: The eccentric portion (lowering) of the Nordic Curl is where the most strength is built. Control the descent and avoid letting gravity pull you down quickly.

✅ Progress Gradually: If you are a beginner, use assistance (with your hands or bands) to help with the movement and gradually reduce assistance as you build strength.

✅ Focus on Hamstring Activation: Ensure that you are using your hamstrings to control the movement, not your hips or lower back. Keep your hips extended and engage your glutes for added stability.

✅ Breathe Properly: Inhale as you lower yourself, and exhale as you return to the starting position.

Common Mistakes to Avoid

❌ Not Engaging the Core: Failing to keep your core engaged can cause your lower back to arch, leading to poor posture and potential injury. Keep your core tight and your back neutral.

❌ Using Too Much Momentum: Avoid using momentum or swinging your body to lower yourself. Control the movement both on the way down and up to engage the hamstrings properly.

❌ Letting the Hips Drop: If you let your hips sag or drop, the focus will shift away from the hamstrings. Make sure your hips are extended and stay in line with your body during the entire movement.

❌ Not Completing the Full Range of Motion: Try to lower your body as far as you can while maintaining control. Avoid stopping too soon, as this limits the exercise’s effectiveness in building hamstring strength.

❌ Not Using Proper Foot/Ankle Setup: Ensure that your feet are properly secured at the start of the exercise. If your feet are not anchored properly, you may struggle to perform the movement and risk injury.