The Nordic curl is one of the most demanding bodyweight exercises available and one of the most poorly progressed. The two most common progression errors are opposite problems: progressing too fast (producing excessive DOMS that forces training interruptions and creates a negative association with the exercise) and not progressing at all (staying at the assisted or hands-catch level indefinitely because the full exercise feels too difficult).
A criteria-based progression system solves both problems. Rather than advancing on a fixed weekly schedule regardless of readiness, criteria-based progression uses specific performance markers to determine when to move to the next level, ensuring each progression is made from a position of adequate strength rather than on a calendar.
Why Nordic Curl Progression Is Different From Other Exercise Progressions
Most exercise progressions involve adding weight or reps to a movement pattern that remains relatively constant. The Nordic curl is different because the exercise itself changes significantly as strength develops:
The eccentric descent phase develops as the hamstrings gain the strength to control the body through a progressively greater range before needing to catch.
The concentric return phase is a separate quality that develops independently of the eccentric, and many athletes develop excellent eccentric control before gaining the ability to return concentrically.
The volume sensitivity of the Nordic curl is exceptionally high: too much volume too soon produces severe DOMS from the distal biceps femoris that can sideline training for 3 to 5 days. This is more pronounced with the Nordic curl than with almost any other exercise.
These three factors make Nordic curl progression genuinely different from standard strength exercise progression and require a specific approach.
The Eccentric Progression Track
This is the primary progression track: developing the eccentric hamstring strength to lower the body to the floor under complete muscular control.
Level 1: The Drop (Minimal Control)
What it looks like: The body drops rapidly toward the floor from the upright position with minimal eccentric control. The hands catch at approximately 45 to 60 degrees from upright.
The training stimulus: Even uncontrolled drops produce some eccentric hamstring training stimulus because the hamstrings are activated under load during the brief period before the hands catch. Performing these regularly develops the initial eccentric strength needed to progress.
Sets and reps: 3 sets of 4 to 5 drops
Advancement criteria: The body can be lowered to approximately 60 degrees from upright (about 30 degrees above horizontal) under control before catching. The descent takes at least 1 to 2 seconds before the catch is needed.
Level 2: Controlled Upper Third
What it looks like: The body is lowered under eccentric hamstring control through the upper third of the range (from upright to approximately 60 to 70 degrees of body angle from vertical) before the catch is needed.
The training stimulus: Developing the eccentric strength specifically in the upright position where the hamstrings are at their shortest and the leverage is most manageable.
Sets and reps: 3 sets of 5 to 6 reps
Advancement criteria: The body can be controlled through the upper third consistently on all reps across all sets without the hands being needed until the body is at least horizontal (parallel to the floor).
Level 3: Controlled Upper Half
What it looks like: The body is lowered under control through the upper half of the range (to approximately 45 degrees from the floor) before the hands are needed.
Sets and reps: 3 sets of 5 to 6 reps
Advancement criteria: Consistent controlled descent to the midpoint (45 degrees) before catching, across all reps and sets.
Level 4: Near-Complete Eccentric Descent
What it looks like: The body is lowered to approximately 20 to 30 degrees from the floor (very close to horizontal) under hamstring control before a gentle hand touch is needed.
Sets and reps: 3 sets of 6 to 8 reps
Advancement criteria: Consistent near-floor descent on all reps with a gentle hand touch rather than a full catch.
Level 5: Full Eccentric Descent (The Complete Nordic Curl)
What it looks like: The body is lowered to the floor under complete eccentric hamstring control without any hand assistance.
Sets and reps: 3 sets of 6 to 8 reps
Advancement criteria: 3 sets of 8 full eccentric descents with correct technique (hips extended throughout, controlled tempo, no deviation from a straight body line).
The Concentric Return Track (Separate Progression)
The concentric return (using the hamstrings to pull the body back to the upright position rather than pushing with the hands) is a separate quality that develops independently of the eccentric descent. Many athletes develop excellent full eccentric descents months before they develop the concentric return ability.
Concentric Level 1: Full Push-Up Return
The hands perform a full push-up to return to the kneeling position. The hamstrings are not involved in the return.
When this is appropriate: All of Eccentric Levels 1 through 4. The hands-push return is the standard return method while eccentric control is being developed.
Concentric Level 2: Hands-Assist Return
The hamstrings contribute to the return but the hands provide assistance to complete it. The ratio of hamstring to hand contribution progressively increases across sessions.
How to do it:
- From the lowest position of the descent
- Simultaneously pull with the hamstrings (flex the knees) and push with the hands
- Over sessions, progressively reduce the hand contribution until the hamstrings are doing most of the work
Advancement criteria: Able to return to upright with minimal hand contact (fingertips only).
Concentric Level 3: Full Hamstring Return
The hamstrings return the body to the upright position without any hand assistance.
How to do it:
- From the lowest position of the descent
- Pull the body back to upright by flexing the knees using only hamstring contraction
- The arms remain at the sides or across the chest during the return
Why this is so demanding: The concentric hamstring return from the lengthened position (body near the floor, knees near extension) requires the hamstrings to produce concentric force from their longest functional length, which is the mechanically most disadvantaged position. This is why the concentric return is typically the last component of the Nordic curl to develop, even after a controlled full eccentric descent is achieved.
When most athletes achieve this: Typically 3 to 6 months after beginning Nordic curl training, depending on initial strength levels and training frequency.
The Volume Progression Track
Managing the volume of Nordic curl training is as important as managing the movement progression. The Nordic curl produces more DOMS per unit of training than almost any other exercise, particularly in athletes who are new to it.
The DOMS Problem
The distal biceps femoris (the lateral hamstring attachment near the outer knee) is the primary site of loading during the Nordic curl and also the primary site of hamstring strains. When first exposed to Nordic curl training, even low volumes produce significant DOMS in this area that can take 3 to 5 days to resolve.
This DOMS is not dangerous but it is a practical problem: it can prevent training for several days and creates the negative association with the exercise that leads many athletes to abandon Nordic curl training before its benefits are realised.
The Conservative Volume Progression
The following volume progression is specifically designed to minimise DOMS while developing eccentric hamstring strength consistently:
Week 1: 2 sets of 4 to 5 reps (hands-catch as needed), once per week only
Week 2: 2 sets of 5 reps, twice per week
Week 3: 3 sets of 5 reps, twice per week
Week 4: 3 sets of 6 reps, twice per week
Week 5: 3 sets of 6 to 8 reps, twice per week
Week 6 onwards: 3 to 4 sets of 8 to 10 reps, two to three times per week
The key rule: Never increase both volume (sets x reps) and frequency in the same week. Increase one or the other, not both.
The Maintenance Volume
Once the full Nordic curl is established and the initial adaptation is complete (typically 8 to 12 weeks), the maintenance volume for injury prevention is significantly lower than the developmental volume:
- 2 sets of 8 to 10 reps, twice per week
This maintenance volume is sufficient to preserve the eccentric hamstring adaptations and the injury-preventive effect. The full developmental volume does not need to be maintained indefinitely.
Band-Assisted Progression (Alternative Eccentric Track)
As covered in the how to do nordic curls at home article on this site, a resistance band attached overhead provides upward assistance that reduces the effective eccentric load. This creates an alternative progression track alongside the hands-catch approach.
Band progression:
- Heavy band (significantly reduces the load): 3 x 8
- Medium band (moderately reduces the load): 3 x 8
- Light band (minimally reduces the load): 3 x 8
- No band (full body weight): 3 x 8
The advantage of band assistance: The band allows a full range of motion descent from the beginning, whereas the hands-catch approach involves a progressively extending range. Band assistance develops the full-range eccentric motor pattern earlier and may produce more consistent technique than the partial-range hands-catch approach.
The disadvantage: Requires a band and overhead anchor, which may not be available in all home settings.
Loading Progressions (After Full Eccentric Descent Is Achieved)
Once the full eccentric descent and the concentric return are both established at bodyweight, external loading can be added to continue progressive overload.
Weighted Vest
The most practical loading method for home training. A weighted vest of 5 to 20 kilograms provides consistent additional resistance throughout the movement.
Progression: Begin with 5 kilograms and increase by 2 to 5 kilograms per session when the current load can be completed for 3 sets of 8 with full control.
Partner-Loaded
A partner applies downward pressure to the upper back during the descent, adding resistance.
Limitation: The resistance is difficult to quantify and inconsistent between sessions.
GHD Machine (Gym Setting)
The glute-ham developer (GHD) machine provides the most controlled Nordic curl loading in a gym setting, with plate-loaded resistance options.
Resistance Band (Loaded, Not Assisted)
A resistance band anchored below (rather than above) provides resistance that increases as the body lowers, specifically loading the most vulnerable end-range position.
How to set it up:
- Anchor a band at knee height in front of you
- Loop it over the back of the neck or shoulders
- The band provides increasing resistance as the body lowers toward the floor
Common Progression Mistakes
Mistake 1: Progressing Too Fast
What it looks like: Moving to higher volumes or the next progression level before the advancement criteria for the current level are met.
The consequence: Excessive DOMS, training interruptions, and potential injury risk from loading the hamstrings eccentrically beyond their current tolerance.
Fix: Use the criteria-based advancement described above. If the advancement criteria are not met, continue at the current level until they are.
Mistake 2: Skipping the Volume Progression
What it looks like: Beginning with 3 to 4 sets of 8 to 10 in the first week because this is the maintenance volume recommended in research protocols.
The consequence: Severe DOMS that forces a training break and creates a negative experience with the exercise.
Fix: Begin with the conservative volume progression (2 sets of 4 to 5 in week 1) regardless of current strength level. The initial DOMS sensitivity to Nordic curls is present even in strong, well-trained athletes.
Mistake 3: Neglecting the Hip Extension
What it looks like: The hips hinge during the descent, with the body bending at the waist rather than maintaining a straight line from knees to shoulders.
Why it happens: Allowing the hips to flex makes the movement easier by reducing the range through which the hamstrings must work at their longest lengths.
Fix: As covered in the how to do nordic curls at home article on this site, maintaining strict hip extension throughout the descent is the most critical technique requirement. Film from the side to confirm the straight body line.
Mistake 4: Abandoning the Programme Too Early
What it looks like: Stopping Nordic curl training after 2 to 4 weeks because it feels too difficult, produces too much soreness, or progress feels too slow.
The consequence: The injury-preventive adaptations (increased biceps femoris fascicle length, shifted peak torque angle) require approximately 6 to 12 weeks of consistent training to fully develop. Stopping before this point prevents the primary benefits from being achieved.
Fix: Follow the conservative volume progression, which prevents the excessive DOMS that is the most common reason for abandonment. Use the hands-catch approach to ensure the exercise is achievable at every session.
The Complete Nordic Curl Progression Programme
Phase 1: Introduction (Weeks 1 to 4)
Once per week (week 1), twice per week (weeks 2 to 4):
- Week 1: 2 x 4 drops (hands-catch, minimal control)
- Week 2: 2 x 5 (hands-catch, upper third control target)
- Week 3: 3 x 5 (hands-catch, upper half control target)
- Week 4: 3 x 6 (working toward 60-degree control)
Phase 2: Development (Weeks 5 to 12)
Twice per week:
- Week 5 to 6: 3 x 6 to 8 (working toward near-complete descent)
- Week 7 to 8: 3 x 8 (near-complete or full descent)
- Week 9 to 10: 4 x 8 (full descent, beginning concentric return work)
- Week 11 to 12: 4 x 8 to 10 (full descent and return)
Phase 3: Maintenance (Week 13 onwards)
Two to three times per week:
- 2 to 3 x 8 to 10 (full eccentric and concentric)
- Progress to loaded versions when bodyweight full reps are fully established
Frequently Asked Questions
How long does it take to do a full Nordic curl?
This varies significantly based on initial hamstring strength. Athletes with good baseline hamstring strength may achieve a controlled full eccentric descent within 6 to 8 weeks of consistent training. Athletes starting from a lower strength base may take 12 to 20 weeks. The concentric return typically takes an additional 4 to 12 weeks beyond the eccentric descent. Consistent twice-weekly training is the most reliable approach regardless of starting point.
Should I progress the volume or the range first?
Range first, volume second. Developing the controlled range to a new level before increasing the number of reps at that level ensures the quality of the movement is established before the quantity is increased. Increasing volume before the range is controlled leads to high-volume exposure to uncontrolled dropping rather than meaningful eccentric training.
How do I know if my progression is on track?
Use the advancement criteria at each level rather than a fixed timeline. If the criteria are being met on schedule (approximately every 1 to 2 weeks at each level), progression is on track. If the same level has been maintained for 3 to 4 weeks without meeting the advancement criteria, check technique (particularly hip extension), ensure recovery between sessions is adequate (48 hours minimum), and confirm the training frequency is consistent.
Can I combine the eccentric descent progression with weighted loading?
Not immediately. External loading should only be added once the full eccentric descent at bodyweight is established and can be performed for 3 sets of 8 with consistent technique. Adding load before full bodyweight control is established accelerates the difficulty faster than the strength adaptations can keep pace with.