Negative Nordic Curl (Eccentric-Only)

HingeBW

Eccentric-only Nordic curl: lower as slowly as possible, catch with the hands, then reset from the floor rather than pulling back up with the hamstrings — isolates the eccentric stimulus responsible for most hamstring-injury-prevention benefit.

Demo: Louie Simmons / Westside Barbell

Sets

3

Reps

4-6

Rest

1:30

Contraindications

Significant DOMS risk on first exposures — progress volume very conservatively. Avoid with acute hamstring strain or unresolved tendon injury.

Setup

Same anchored kneeling position as full Nordic curl.

Execution

  1. 1Lower under maximal control, resisting with the hamstrings the entire way
  2. 2Catch with the hands at the bottom
  3. 3Push back up to the knees with the arms/hands, not the hamstrings
  4. 4Reset and repeat

Key cues

  • Maximum control on the way down
  • Hips stay extended, don't pike
  • Use hands to reset, save the hamstrings for the eccentric only
  • Fight gravity the entire descent

Common faults

  • Rushing the descent instead of fighting it
  • Hips flexing early
  • Using the concentric anyway, defeating the purpose of eccentric-only training
  • Insufficient anchoring, ankles slipping mid-rep

Tweaks

  • Add a 5+ second eccentric tempo target
  • Progress range of motion gradually (start from a shorter starting angle)
  • Use for high-frequency, low-fatigue hamstring priming

Regressions

Banded Nordic Curl

Progressions

Nordic Hamstring Curl

Muscles

Primary: Hamstrings

Secondary: Glutes, Core

Notes

Most of the injury-prevention research isolates the eccentric phase specifically, making this variant highly evidence-supported.

Sources

Attribution: Charles Poliquin