Nordic Hamstring Curl

About This Exercise

A kneeling bodyweight eccentric drill where the hamstrings work to slow a forward fall toward the floor. The strongest evidence-based hamstring-injury prevention drill in the literature for sprint-and-cut sports — and a strong eccentric-tolerance drill for trail runners on technical descents.

1Setup

Kneel on a padded surface (mat or folded towel) with the lower legs anchored — partner holding the heels, or feet wedged under a heavy bench or sofa. Body upright, knees just behind hips, hands at the chest in a guard position.

2Execution

Keeping the body in a straight line from knees to head, slowly lower yourself forward toward the floor by lengthening at the knees. Resist the descent for as long as the hamstrings can hold — usually until about halfway. Catch yourself with your hands as you reach end range. Push back up with the hands (not the hamstrings) to return to start. Repeat.

Pro Tips

• Body stays straight — do not bend at the hips during the descent
• The work is in the slow lower; if you drop fast, you lose the stimulus
• Beginners can hold the bottom for 1-2 seconds and lengthen the eccentric over weeks
• For runners: builds hamstring eccentric tolerance for downhill descents and braking forces