The Nordic Curl for Hamstring Injury Prevention in Running Athletes

Jul 12

The Nordic curl, also known as the Nordic Hamstring Curl or Russian Hamstring Curl, is an effective exercise for hamstring injury prevention in athletes. Wesam Saleh et. al performed a systematic review and meta-analysis in 2017 titled Effect of Injury Prevention Programs that Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players.

This is what they found: performing injury prevention programs with the Nordic Hamstring exercise reduced hamstring injury rates up to 51% compared to teams that did not use any injury prevention measures. One particularly interesting takeaway that the research team had was “The current evidence suggests that the NH exercise alone or in combination with injury prevention programs is effective for preventing hamstring injury. They essentially give the Nordic Hamstring exercise all the credit.

1. (PDF) effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players: A systematic review and meta-analysis. Accessed July 8, 2024. https://www.researchgate.net/publication/309217733_Effect_of_Injury_Prevention_Programs_that_Include_the_Nordic_Hamstring_Exercise_on_Hamstring_Injury_Rates_in_Soccer_Players_A_Systematic_Review_and_Meta-Analysis.

Here's how to perform the Nordic curl:

Equipment and Setup:

You'll need a partner, or an anchor point to secure your feet. Amazon has home units you can purchase, or Freak Athlete Machines are amazing for this.
Find a soft surface or use a mat to kneel on.

Execution:

Kneel down on the mat or soft surface.
Have your partner or anchor point secure your ankles or feet so that they don't lift off the ground.
Keep your body in a straight line from your head to your knees, with your knees forming a 90-degree angle.
Cross your arms over your chest or place your hands behind your head.
Slowly lower your upper body forward while keeping your back straight, hinging at the hips.
Continue lowering your upper body as far as you can while maintaining control.
Push yourself back up to the starting position using your hamstrings and other leg muscles.
Repeat the exercise for the desired number of repetitions.

Tips and Safety Precautions:

Start with a gentle progression. You may not be able to perform a full Nordic curl initially, so start with partial reps and gradually work your way up to a full range of motion.
Use a cushion or padding under your knees to prevent discomfort.
Ensure that your partner or anchor point secures your ankles/feet firmly.
Keep your core engaged throughout the exercise to maintain a straight body line.
Don't allow your lower back to arch or your hips to sag during the exercise.
Control the lowering phase to avoid falling too quickly.

The Nordic curl is a challenging exercise that can help strengthen your hamstrings and reduce the risk of hamstring injuries. However, it's essential to perform it with proper form and gradually progress as your strength increases. If you're recovering from a hamstring injury or have any concerns, it's a good idea to consult with a performance physical therapist like us at Motivation Health & Wellness before adding this exercise to your routine.

If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!

Stay Strong and Stay Healthy! 🔥✊

Dr. Jayson Dahlquist PT, DPT, CAFS, Certified Running Specialist/Coach