Most people don’t think about their hamstring muscles—until they’re sprinting, squatting, or lunging, and suddenly, there’s that sharp pain that stops them in their tracks.
Hamstring injuries occur when these powerful muscles aren’t strong enough to handle the force being placed on them. That’s why training hamstrings correctly isn’t just for athletes—it’s for anyone who wants to move better, lift heavier, and stay injury-free.
If you’re looking for the best hamstring exercises to bulletproof your posterior thigh, Nordic curls should be at the top of your list.
Backed by science, they’re one of the most effective ways to strengthen the hamstring muscle complex and protect the knee joint from injury. Let’s break down why Nordic curls are a game-changer for your hamstring workouts—and how to start incorporating them into your routine today.
The Science Behind Nordic Curls
So, what makes Nordic curls so effective? Researchers have spent years studying how this exercise affects the hamstring muscle group—and the results are impressive.
🔎 A review published in MDPI (2024) analyzed multiple studies on hamstring strengthening exercises and found that Nordic curls significantly improve hamstring muscle strain resistance and knee flexion strength.
Why? Because Nordic curls force your biceps femoris long head—the most commonly injured hamstring muscle—to work eccentrically, meaning it resists force while lengthening.
🔎 A study from PMC (2023) found that athletes who included Nordic curls in their workout routine reduced their risk of hamstring muscle injuries by over 50%. That’s a huge win for injury prevention.
🔎 Another study published in the Journal of Science and Medicine in Sport (2021) showed that Nordic curls promote greater activation of the three hamstring muscles compared to prone leg curls or romanian deadlifts.
This means they strengthen all the muscles in your lower body, not just part of them.
💡 Related Read: The Science Behind the Nordic Curl: How It Improves Strength and Joint Health
Still not convinced? This deep dive into Nordic curls explains how they protect your joints and strengthen your legs.
How Nordic Curls Build Stronger Hamstrings
Your hamstring muscles are responsible for knee flexion and hip extension—basically, they help you sprint, squat, and stabilize your knee joint during movement. Nordic curls train your hamstring muscle group to absorb force and generate power in ways other exercises can’t.
✅ They improve strength through the full range of motion, reinforcing muscle fibers from your ischial tuberosity (where your hamstring connects to your pelvis) down to your lower leg. ✅ They help prevent knee injuries by strengthening the biceps femoris, which stabilizes your knee extension. ✅ They improve explosiveness for sprinting, jumping, and acceleration, making them essential for anyone who wants to move with power.
💡 Related Read: How to Properly Train Your Hamstrings
Not sure how to add Nordic curls into your routine? This guide will show you how to balance your hamstring training.
Nordic Curls vs. Other Hamstring Exercises
Not all hamstring exercises are created equal. While moves like hamstring curls, Bulgarian split squats, and romanian deadlifts are great for building muscle, they don’t train your hamstring tendon to handle the same eccentric load that Nordic curls do.
🚀 Compared to leg curls: Nordic curls activate the hamstring tendon avulsion more effectively, strengthening the posterior thigh from the ischial tuberosity insertion down to the lower leg. 🚀 Compared to RDLs: Nordic curls emphasize knee flexion rather than hip extension, providing a well-rounded approach to hamstring strengthening exercises.
💡 Related Read: 5 Exercises to Help You Rehab Back from a Hamstring Injury
If you’ve ever struggled with a pulled hamstring, these exercises will help you rebuild strength safely.
How to Get Started with Nordic Curls
If you’re new to hamstring workouts, Nordic curls might feel impossible at first—and that’s okay. You can start with assisted variations using resistance bands or reduce the intensity by adjusting your hips forward and keeping your knees bent at a smaller angle.
🔥 Step 1: Secure your feet shoulder width apart under a stable surface, like a Nordic curl strap or a training partner.
🔥 Step 2: Keep your upper body tall, engage your core muscles, and slowly lower your leg straight toward the ground.
🔥 Step 3: Use your arms straight to push yourself back up or add a resistance band for support.
💡 Related Read: Why Strong Hamstrings Are Essential for Active Lifestyles
From runners to lifters, everyone benefits from stronger hamstrings. Here’s why.
Train Smarter, Not Harder
Your hamstring muscle complex plays a crucial role in keeping your knee joint stable, your posterior thigh powerful, and your lower body strong. If you want to avoid hamstring muscle strain, improve your knee extension, and build muscle mass, Nordic curls need to be part of your workout routine.
And the best way to do them? With the NordStick Nordic Curl Strap. It keeps you locked in place, helping you train through progressive overload without risking form breakdown.
💪 Ready to take your hamstring strength to the next level? Grab the NordStick or the NordBench and start training today.
💡 Related Read: Why Should Every Athlete Add Nordic Curls to Their Training?
If you want to run faster, squat heavier, and avoid injury, here’s why Nordic curls are a must.
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