26/10/2026
🔥 Bulletproof your hamstrings with the NORDIC HAMSTRING CURL 💥👇
If you want to run faster, sprint safer, and build unshakeable hamstrings, this exercise might just belong in your routine. 🏋️♂️
🏋️ How to Perform the Nordic Hamstring Curl:
Set Up: Kneel on a soft pad or folded mat. Secure your ankles under a heavily loaded barbell, a padded stall bar, a dedicated Nordic bench, or with a partner holding your ankles tightly.
Lock Your Hip Position: Keep your hips fully extended so your torso and knees form a straight, rigid line (a solid plank). Avoid bending or hinging at the waist.
Control the Lowering (Eccentric): Slowly lean forward from the knees, lowering your body toward the floor as slowly and controlled as possible using your hamstrings. Aim for a 3–5 second descent.
Push & Reset: Catch yourself with your hands at the bottom, lightly push off the floor to help initiate the return, and use your hamstrings to pull yourself back to the starting upright kneeling position.
📚 What the Research Evidence Says:
51% Reduction in Hamstring Injuries: A landmark systematic review and meta-analysis (van Dyk et al., 2019) found that incorporating Nordic hamstring curls reduces hamstring injury risk in sports by up to 51%.
Increases Eccentric Strength: High-speed running forces hamstrings to absorb high forces while lengthening. Nordics heavily overload the eccentric phase, training muscles to handle high deceleration forces without tearing.
Lengthens Muscle Fascicles: Ultrasound imaging studies show that regular eccentric Nordic training increases hamstring muscle fascicle length, expanding the muscle's safe operating range and resilience.
💡 Pro-Tips for Success:
Quality > Quantity: Because of the intense eccentric overload, start with just 2–3 sets of 3–5 reps, 1–2 times per week.
Don't Hinge: If you feel your hips bending back toward your heels, pause the rep and reset.
👉 Book your Destiny Health assessment:
https://destiny-health.au2.cliniko.com/bookings
