Hamstring injuries are among the most common, and most frustrating, injuries in sport, with a high rate of recurrence once they happen. If you’re looking for the single most evidence-backed way to prevent hamstring injuries with Nordic curls, this is the exercise the research consistently points to. Multiple independent systematic reviews and meta-analyses have found that structured programmes including the Nordic hamstring exercise reduce hamstring injury rates by around 51 percent compared to training without it.
Why the Nordic Curl Works
The Nordic hamstring exercise is an eccentric strengthening movement, meaning it trains the hamstring while it lengthens under load, rather than shortens. This is the exact loading pattern that occurs during high-speed running, right before a hamstring strain typically happens. Research shows eccentric training of this kind increases hamstring strength, improves fascicle length (the hamstring’s ability to tolerate being stretched under load), and enhances neuromuscular control, all of which reduce the likelihood of a strain occurring during sprinting or rapid deceleration.
The Catch: Consistency Matters More Than the Exercise Itself
Despite the strength of the evidence, real-world adherence to Nordic curl programmes is often poor. The exercise is genuinely uncomfortable, particularly in the first few weeks, and causes noticeable muscle soreness that puts many people off continuing. Research is clear that the injury-reduction benefit is tied directly to consistent, ongoing use, not occasional sessions. If you start a Nordic curl programme and stop after a few sessions because of soreness, you’re unlikely to see the protective effect the research demonstrates.
How to Perform the Nordic Hamstring Curl
Kneel on a padded surface with a partner or a fixed anchor holding your ankles firmly in place. Keeping your body in a straight line from knees to shoulders, slowly lower your torso toward the ground, resisting the fall for as long as possible using your hamstrings. When you can no longer control the descent, catch yourself with your hands and push back to the starting position.
Most research-backed protocols start with just 1 to 2 sessions per week, using 2 to 3 sets of a small number of repetitions, and progress gradually as strength and tolerance improve. Starting conservatively is genuinely important given how much soreness this exercise can cause when introduced too aggressively.
Common Questions About Nordic Hamstring Curls
How often should I do Nordic curls?
Most research-backed programmes use 1 to 2 sessions per week, particularly when starting out. Some athletes progress to twice-weekly sessions as eccentric strength improves.
Why are Nordic curls so sore afterward?
The eccentric loading pattern causes more muscle micro-damage than typical concentric exercises, which is part of the adaptation process. Starting with a low volume and progressing gradually helps manage this while still building the strength that protects against injury.
Are Nordic curls safe for everyone?
When introduced gradually with proper technique, Nordic curls are considered safe for most healthy individuals. If you have a current hamstring injury or significant pain, it’s worth getting assessed before starting, since technique and loading may need to be modified.
How BeFit Can Help
Our Strength and Conditioning team can help you introduce Nordic curls safely and progressively as part of a broader injury-prevention programme, with a movement assessment to identify any individual risk factors worth addressing alongside it.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Al Attar WSA, Soomro N, Sinclair PJ, Pappas E, Sanders RH. Effect of Injury Prevention Programs That Include the Nordic Hamstring Exercise on Hamstring Injury Rates in Soccer Players: A Systematic Review and Meta-Analysis. Sports Med. 2017;47(5):907-916.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
