Nordic Hamstring Curl

HingeBW

Kneeling eccentric hamstring exercise where the torso lowers from vertical to the floor under control, resisted almost entirely by the hamstrings — one of the most effective hamstring-injury-prevention exercises in sport science literature and a Charles Poliquin-advocated staple for elite hamstring strength.

Demo: Louie Simmons / Westside Barbell

Sets

3

Reps

3-6

Rest

1:30

Contraindications

High risk of severe DOMS/strain in untrained individuals — always begin with partial-range or banded-assisted versions. Avoid with acute hamstring strain, prior hamstring tendon avulsion, or knee pain with deep flexion under load. Progress volume very conservatively (research shows dramatic soreness even in trained athletes after first exposure).

Setup

Kneel on a padded surface with ankles anchored (partner holding, strap, or GHD), torso upright, hips extended, hands ready to catch the fall.

Execution

  1. 1Keep the hips extended (don't let them fold) as you lower
  2. 2Lower the torso toward the floor as slowly as possible, resisting with the hamstrings
  3. 3Catch yourself with the hands at the bottom
  4. 4Push back up using the hands/arms initially, then hamstrings as they build strength
  5. 5Keep a straight line from knees to shoulders throughout the descent

Key cues

  • Hips stay extended, don't let them pike
  • Lower as slowly as you can control
  • Break with the hamstrings, not the hips
  • Catch yourself with the hands and push back up

Common faults

  • Hips flexing/piking, turning it into a controlled fall rather than a hamstring curl
  • Dropping too fast without eccentric control
  • Rounding the back
  • Anchoring the ankles poorly, causing them to slip
  • Skipping partial-range progressions and going straight to full range

Tweaks

  • Banded assistance from the front for beginners
  • Partner-assisted push back up on the concentric
  • Negative-only (drop and reset, no concentric)
  • TRX-anchored version for less ankle strain

Regressions

Banded Nordic CurlTRX Hamstring Curl (Nordic-Style)

Muscles

Primary: Hamstrings

Secondary: Glutes, Core

Notes

Poliquin was a vocal early advocate of Nordic curls for elite hamstring eccentric strength; now heavily supported by sports science literature on hamstring strain prevention (Askling, Nordic protocols).

Sources

Attribution: Charles Poliquin