Nordic curl progression
One of the most effective hamstring exercises known to science. Nordic curls involve lowering the upper body from a kneeling position using hamstring eccentric strength. They have a strong evidence base for injury prevention.
HamstringsGlutesCore
How to Perform
- Kneel on a soft surface and anchor your feet under something heavy or have a partner hold them.
- Keep your body upright from knee to head — do not hinge at the hips.
- Slowly lower your torso toward the floor, controlling the descent with your hamstrings.
- Lower as far as you can control, then use your hands to catch yourself or help push back up.
- Return to the starting upright position.
Common Mistakes
- Hinging at the hips rather than lowering the whole torso as one unit.
- Not controlling the descent — the eccentric is the most important part.
- Going deeper than you can control before building sufficient strength.