The Nordic hamstring curl is the single most evidence-based hamstring injury prevention exercise available. As covered in the prevent hamstring injuries article on this site, regular Nordic curl training reduces new hamstring injury rates by 50 to 70 percent and recurrent injury rates by up to 85 percent in team sport athletes. The challenge is that most people do not have access to a Nordic curl bench or a GHD machine, and the exercise requires the ankles to be fixed against a surface while the body lowers toward the floor.
The good news is that Nordic curls can be performed effectively at home using everyday furniture and equipment. The setup requires some creativity, but the training stimulus is identical to the gym version when the technique is correct.
What the Nordic Curl Is
The Nordic hamstring curl (also called the Nordic hamstring exercise, NHE, or partner hamstring curl) involves:
- Kneeling with both knees on a padded surface
- Ankles fixed under a stable anchor point
- Lowering the body toward the floor by allowing the knees to extend while keeping the hips straight
- The hamstrings work eccentrically to control the rate of descent
- Returning to the upright position using the hamstrings or with assistance from the hands
The exercise develops eccentric hamstring strength at long muscle lengths — specifically the quality most directly relevant to the late swing phase of sprinting where most hamstring injuries occur.
Home Setup Options
Setup 1: Sofa or Bed Anchor
The simplest and most accessible home setup. The feet are tucked under a heavy sofa, the bottom of a bed frame, or any piece of furniture that provides enough resistance to keep the ankles fixed during the exercise.
How to set it up:
- Kneel on a yoga mat or folded towel for knee padding
- Position yourself facing away from the sofa
- Tuck both feet under the sofa so the front edge of the sofa holds the ankles down
- The ideal contact point is the Achilles tendon against the front edge of the sofa, with the toes pointing downward and the ankles in plantarflexion
Considerations:
- The sofa must be heavy enough not to slide. Placing it against a wall provides additional security.
- The edge of the sofa should contact the ankle just above the heel rather than on the Achilles tendon itself, to avoid direct pressure on the tendon.
- A folded towel between the ankle and the sofa edge reduces discomfort.
Best for: Most home training contexts. The majority of people can perform Nordic curls effectively with a standard sofa setup.
Setup 2: Door Anchor With Band or Strap
A resistance band or a yoga strap looped through a door anchor at floor level, with the feet inside the band or strap.
How to set it up:
- Attach a door anchor to the bottom of a door frame
- Thread a resistance band or yoga strap through the door anchor
- Kneel facing away from the door
- Insert both feet inside the band or strap loop
- Close the door firmly (or have a partner hold it)
- The band or strap holds the ankles as the body lowers
Considerations:
- The door must be solid and the anchor must be strong enough to resist the significant forces of the Nordic curl
- The foot position inside the band should be at the ankle rather than the mid-foot
Best for: Apartments or rental properties where moving furniture is impractical.
Setup 3: Partner Anchor
A training partner or family member holds the ankles down during the exercise.
How to set it up:
- Kneel on a padded surface
- A partner kneels behind you and places both hands firmly over the back of both ankles, pressing them downward toward the floor
- Perform the Nordic curl with the partner maintaining ankle pressure throughout
Considerations:
- The partner must apply firm, consistent downward pressure throughout the movement, particularly during the lowering phase where the hamstrings are under the greatest load
- The partner should be aware that the forces during the eccentric phase of the Nordic curl are significant and must brace accordingly
- This is the most reliable home setup for maintaining good ankle position
Best for: Athletes who have a training partner or family member available and want the most controlled ankle fixation.
Setup 4: Heavy Dumbbell Row Setup
A pair of heavy dumbbells placed on the back of the ankles provides downward pressure to fix the feet.
How to set it up:
- Kneel on a padded surface
- Place two heavy dumbbells (20 kilograms or heavier per dumbbell) across the back of both ankles
- Perform the Nordic curl with the dumbbells providing the downward pressure
Considerations:
- The dumbbells must be heavy enough to resist the significant upward force the hamstrings produce during the exercise. For strong athletes, even very heavy dumbbells may not provide sufficient fixation.
- The dumbbell edges should not dig into the ankle bones. Wrap the dumbbells in a towel or use a foam pad between the dumbbell and the ankle.
- This setup is most reliable for lighter athletes or for the assisted versions of the exercise where less force is produced.
Best for: People with access to heavy dumbbells who do not have a suitable sofa or partner available.
Setup 5: Nordic Curl Strap (Dedicated Equipment)
Dedicated Nordic curl straps that attach to a door anchor or door hinge are available at low cost and provide a more secure and comfortable ankle fixation than improvised setups.
How to use: Follow the manufacturer’s instructions. Most straps have padded ankle cuffs that are significantly more comfortable than the sofa or dumbbell setups.
Best for: Anyone who plans to do Nordic curls regularly and wants a purpose-designed home solution. The investment is modest (typically under £30 to £50) and significantly improves the exercise experience.
Before the Full Nordic Curl: Assisted Versions
The full Nordic curl (lowering the body to the floor entirely under eccentric hamstring control) is one of the most demanding bodyweight exercises available. Most people cannot perform a single full-range Nordic curl when they first attempt it.
Attempting the full version before the prerequisite eccentric strength exists typically results in the body collapsing rapidly toward the floor with no control, which provides minimal training stimulus and risks injury.
The solution is the hands-catch version and band-assisted version described below.
Hands-Catch Nordic Curl (The Starting Point for Most People)
How to do it:
- Set up in the kneeling position with ankles fixed
- Lower the body toward the floor under hamstring control for as long as possible
- When the hamstrings can no longer control the descent, catch the body with both hands
- Perform a push-up to return to the upright position
- Use the push-up return rather than trying to use the hamstrings to pull back up initially
What this trains: The eccentric hamstring strength through the range that can be controlled. Each session, the goal is to lower a fraction further before needing to catch. Over weeks, the controllable range increases until the floor can be reached under complete hamstring control.
Sets and reps: 3 sets of 5 to 6 repetitions
Band-Assisted Nordic Curl
A resistance band attached overhead (to a pull-up bar, a door frame pull-up bar, or a staircase banister) provides upward assistance that reduces the effective load on the hamstrings during the lowering phase.
How to set it up:
- Set up the ankle fixation as described above
- Attach a resistance band overhead at approximately chest height when kneeling
- Loop the band around the chest or under the arms
- The band provides upward assistance that partially offsets the body weight the hamstrings must control
Progression: Begin with a heavier band and progressively move to lighter bands as the eccentric strength develops. Eventually perform without the band.
Sets and reps: 3 sets of 6 to 8
Full Nordic Curl: Step-by-Step Technique
Starting Position
- Kneel on a padded surface with the knees approximately hip-width apart
- Fix the ankles using one of the setups described above
- The hips should be in a neutral position (not flexed or hyperextended)
- Arms can be held at the sides or across the chest initially
- Tall, upright position before beginning the descent
The Descent
- From the upright kneeling position, lean the body forward by allowing the knees to extend
- The movement should come from the knees extending, not from the hips hinging
- Maintain the hips in full extension throughout: the body should form a straight line from the knees to the shoulders throughout the descent
- Lower the body as slowly as possible under eccentric hamstring control
- The arms are ready to catch if the hamstrings reach their limit
The hip extension cue: The most critical technical point. During the Nordic curl, the hips must remain extended (the body is a straight plank from knees to shoulders). Any hinging at the hips (the body bending at the waist) converts the exercise from a knee-extension eccentric hamstring exercise into a hip-hinge movement and significantly reduces the hamstring training stimulus. Watch from the side (use a mirror or film yourself) to confirm that the hips remain extended throughout.
Neck position: The head should remain in a neutral position (in line with the spine) rather than tucking the chin to the chest or extending the neck back. A neutral neck is the natural consequence of a correctly aligned body position.
The Return
Hands-push return (most common initially):
Use the hands to push the body back to the upright kneeling position. This is appropriate when the hamstrings are not yet strong enough to produce the concentric contraction needed to return.
Hamstring-pull return (target for advanced athletes):
Use the hamstrings to pull the body back to the upright position by flexing the knees. This is the complete version of the exercise and requires significantly greater concentric hamstring strength than the eccentric descent. Most people achieve the controlled full eccentric descent before they can perform the hamstring-pull return.
Sets and Reps (Full Version)
As covered in the nordic curl progression article on this site, volume should be built progressively:
- Week 1 to 2: 3 sets of 3 to 4 reps (hands-catch as needed)
- Week 3 to 4: 3 sets of 5 to 6 reps
- Week 5 to 6: 4 sets of 6 to 8 reps
- Week 7 onwards: 3 to 4 sets of 8 to 10 reps
Common Errors and Fixes
Error 1: Hips Hinging During the Descent
What it looks like: The body bends at the waist during the lowering phase, with the hips flexing so the torso moves forward faster than the knees extend.
Why it happens: The hip extensors are compensating for insufficient knee-level eccentric hamstring strength by allowing the hip flexion range to accommodate the descent.
Fix: Film from the side and confirm the straight line from knees to shoulders. Use the hip extension cue throughout. If hips cannot be maintained in extension during the descent, use the band-assisted version to reduce the load until the hip-extended position can be maintained.
Error 2: Dropping Too Fast
What it looks like: The body drops rapidly toward the floor in an uncontrolled manner.
Why it happens: The eccentric hamstring strength for the exercise is not yet adequate.
Fix: Use the hands-catch or band-assisted version. Do not attempt full Nordic curls until the eccentric control allows a slow, deliberate descent.
Error 3: Knees Lifting Off the Ground
What it looks like: The knees rise off the floor during the lowering phase.
Why it happens: The ankle fixation is insufficient, allowing the knees to be pulled forward and upward.
Fix: Check and improve the ankle fixation setup. Ensure the ankles are properly anchored before beginning the descent.
Error 4: Short Range of Motion
What it looks like: The body only lowers to approximately 45 degrees before catching, rather than attempting to reach horizontal.
Why it happens: Apprehension about the exercise, or limiting the range out of habit rather than genuine inability to continue.
Fix: Progressively challenge the range on each session. The goal is to lower as far as possible before catching, extending this range by a small amount each week.
Programming Nordic Curls at Home
For hamstring injury prevention:
2 to 3 times per week, as described in the prevent hamstring injuries article on this site.
The Alfredson-inspired progressive protocol for home:
Week 1: 2 x 5 (hands-catch as needed)
Week 2: 2 x 6
Week 3: 3 x 6
Week 4: 3 x 8
Week 5: 3 x 10
Week 6 onwards: 3 to 4 x 8 to 10 at full range
As part of a home hamstring programme:
- Nordic curl: 3 x 6 to 8 (eccentric emphasis)
- Stability ball hamstring curl: 3 x 10 (combined hip extension and knee flexion)
- Single-leg hamstring bridge: 3 x 10 per side (hip extension emphasis)
Soreness management:
Nordic curls produce significant delayed onset muscle soreness (DOMS) when first introduced, particularly in the distal biceps femoris (outer lower hamstring). This soreness is normal and is not indicative of injury. Begin with low volume (2 sets of 5) and build gradually to avoid excessive DOMS that disrupts training.
Frequently Asked Questions
Why do my hamstrings feel sore so deep after Nordic curls?
The deep discomfort after Nordic curls is from the distal biceps femoris (the hamstring attachment near the outer knee), which is the primary site of both hamstring strains and the greatest eccentric loading during the Nordic curl. This soreness is normal and expected, particularly in the first 2 to 3 weeks of Nordic curl training. It typically reduces significantly after the initial adaptation period. If the soreness is severe and does not resolve within 3 to 4 days, or is accompanied by significant weakness, reduce the volume and progress more gradually.
How do I know if I am strong enough to start Nordic curls?
There is no strict prerequisite strength level for beginning Nordic curls because the hands-catch version is accessible regardless of initial eccentric hamstring strength. The more relevant question is whether you have enough hamstring strength to produce a controlled (rather than completely uncontrolled) descent from the upright position. If the body falls immediately to the floor with no control whatsoever, begin with 2 to 3 weeks of stability ball hamstring curls and single-leg hamstring bridges before introducing Nordic curls.
Can I do Nordic curls if I have had a hamstring strain?
Yes, but the timing depends on the stage of recovery. In the acute phase (first 1 to 2 weeks after injury), the hamstrings are too painful and too structurally disrupted for Nordic curl loading. As recovery progresses through the rehabilitation stages covered in the prevent hamstring injuries and single leg hamstring bridge articles on this site, the Nordic curl is typically introduced in the late rehabilitation phase (6 to 12 weeks post-injury depending on severity) as one of the final steps before return to sprint training.
Do I need to do both the eccentric descent and the concentric return?
The eccentric descent is the primary training stimulus and the component most directly linked to injury prevention. The concentric return (using the hamstrings to pull the body back to upright) is a bonus but is not necessary for the preventive effect. Using the hands to push back up is entirely appropriate and does not reduce the evidence-based benefits of the exercise.