10 Week Nordic Hamstring Curl Challenge! - The Nordstick

Can You Complete the 10-Week Nordic Curl Challenge?

Nordic curl your way to stronger hamstrings and improved athletic performance!

For only 5-10 minutes a day, a few times a week, you will experience the benefits of Nordic curls! This 10-week challenge is designed to help you gradually build strength and resilience in your hamstrings.

New to Nordic curls?

Think of this as a Couch to 5K Program for Nordic curls. This challenge will guide you through sets, reps, and frequency, with scaling options to meet you exactly where you are.


Are you ready to join the challenge? By the end, you’ll be part of our community of people with bulletproof hamstrings.

Grab Your NordStick and Let's Go

Week 1 & 2: Short-Range Eccentrics

This is a great intro week. It gives you time to figure out exactly where your starting point is. You may feel sore a day or two after you do this workout, but it should not last much longer than that!

  • What to do: Slowly lower to a target off the ground that presents a good challenge while being able to execute good technique, then push up with your hands. 2 sets of 5 reps.
  • Form: Try to keep your torso straight.
  • Duration: Aim for a 3-5 second hold for each rep.

Week 3 & 4: Isometrics

  • What to do: Slowly lower until you feel your hamstrings engage, pause in this position, then return back up. 2 sets of 5 reps.
  • Form: Try to keep your torso straight. When you feel yourself bending at your hips, pause, and that’s where you will perform the holds.
  • Duration: Aim for a 3-5 second hold for each rep.

Week 5 & 6: Eccentrics with OmniBands

  • What to do: After finding the right assistance that allows you to maintain good technique throughout the movement, slowly lower down in a 3 count. 2 sets of 5 reps.
  • Form: Try to keep your torso straight.
  • Duration: Aim for a 3-second descent.

Week 7 & 8: Eccentrics

  • What to do: Slowly lower down in a 3 count performing a Nordic Curl with good technique. 2 sets of 5 reps.
  • Form: Try to keep your torso straight.
  • Duration: Aim for a 3-second descent

Week 9 & 10: Full-Range Nordic Curls

  • What to do: With or without a NordSpotter, slowly lower to the ground like an eccentric Nordic curl. Once on the ground, squeeze your glutes and pull yourself back up with your hamstrings!
  • Form: Try to keep your torso straight.

Find the level right for you and let’s get after it!

Benefits of Nordic Curls

Completing this 10-week challenge can provide numerous benefits:

  1. Injury Prevention: Nordic curls have been shown to significantly reduce the risk of hamstring injuries. A study by van Dyk et al. (2019) found that athletes who regularly performed Nordic curls experienced fewer hamstring injuries .
  2. Improved Strength and Performance: Nordic curls enhance eccentric hamstring strength, which is crucial for activities that involve sprinting and jumping. Research by Petersen et al. (2011) demonstrated improved sprint performance and lower injury rates in athletes who included Nordic curls in their training routine .
  3. Increased Muscle Hypertrophy: Regularly performing Nordic curls can lead to increased muscle size and strength in the hamstrings, contributing to overall lower body power .
  4. Better Posture and Stability: Stronger hamstrings help improve overall posture and stability, reducing the likelihood of lower back pain and enhancing overall movement efficiency .

Your 10-week older self will thank you for your commitment to this! Let's get started and make those hamstrings bulletproof!


  1. van Dyk, N., Behan, F.P., & Whiteley, R. (2019). "Including the Nordic hamstring exercise in injury prevention programs halves the rate of hamstring injuries: A systematic review and meta-analysis of 8459 athletes." British Journal of Sports Medicine, 53(21), 1362-1370.
  2. Petersen, J., Thorborg, K., Nielsen, M.B., Budtz-Jørgensen, E., & Hölmich, P. (2011). "Preventive effect of eccentric training on acute hamstring injuries in men’s soccer: a cluster-randomized controlled trial." The American Journal of Sports Medicine, 39(11), 2296-2303.
  3. Bourne, M.N., Timmins, R.G., Opar, D.A., Pizzari, T., Ruddy, J.D., Sims, C., & Williams, M.D. (2018). "An evidence-based framework for strengthening exercises to prevent hamstring injury." Sports Medicine, 48(2), 251-267.
  4. Kellis, E., & Katis, A. (2007). "Hamstring and Quadriceps Isokinetic Strength Indices in Elite Soccer Players." Journal of Sports Science and Medicine, 6(1), 144-149.


Back to blog