Nordic Hamstring Curl: How to Build Up at Home

Every year it happens. Sports day arrives, the parents’ race is announced, and a dad who has not sprinted since school pulls up clutching the back of his thigh halfway down the track. Hamstrings are not used to sudden, flat-out speed, and they let you know. The Nordic hamstring curl is one of the best exercises for building strong, resilient hamstrings, and you can do it at home with a sofa and a cushion. It is also hard. Very hard. So in this guide I will show you how to build up to it properly.

What is a Nordic hamstring curl?

You kneel on the floor with your ankles held down, then slowly lower your body forward towards the floor, keeping a straight line from knees to head. Your hamstrings, the muscles at the back of your thighs, act like brakes to control the fall. Then you catch yourself with your hands and push back up.

The key is that the hamstrings are working while they lengthen. This is called eccentric work, and it is exactly the kind of strength your hamstrings need when you sprint, because at top speed they are working hard to slow your lower leg down before each foot strike.

Why it helps sprint-happy parents

The Nordic curl has been studied a lot in football and other sprinting sports, and it is widely used by teams as part of hamstring injury prevention programmes. I will not promise it makes you injury-proof, because nothing does. But in my experience coaching parents in Archway, the ones who build up hamstring strength before the parents’ race, a five-a-side comeback or chasing a runaway scooter down Highgate Hill tend to have a much better time.

If you like doing short sprints in the park, see my guide to sprints for single parents, which pairs well with this.

Is the Nordic hamstring curl right for beginners?

Honestly, the full version is not a beginner exercise. Most people can only lower a small way before they drop. Done too much, too soon, it leaves you very sore for days. Start with the build-up stages below, and if you have a current hamstring injury, knee problem or back pain, check with your GP or a physio before you begin. Stop if you feel sharp pain, cramping that does not ease, or pain behind the knee.

Before you start, make sure you can do a good hip hinge and a few sets of glute bridges and Romanian deadlifts without discomfort. My how to hip hinge guide covers the basics.

How to set up at home: the sofa anchor

The hardest part at home is anchoring your feet. Here are the options I use with clients:

• Sofa anchor: kneel facing away from the sofa and hook your heels under the front edge of the frame. Check it is heavy enough not to tip. Put a folded towel over your ankles if the edge is hard.
• Partner anchor: a partner or older teenager kneels behind you and presses firmly down on your ankles with their hands. This is the most secure option.
• Strap anchor: loop a strong strap or resistance band around a heavy piece of furniture and your ankles.

Always kneel on something soft, like a cushion or a folded yoga mat. Your knees take a lot of pressure.

Nordic hamstring curl progression: 4 stages

Stage 1: Hamstring bridges and slider curls (weeks 1 to 2)

Lie on your back with heels on a step or the sofa. Lift your hips into a bridge and hold for 3 seconds, 3 sets of 8. Then, on a smooth floor, place your heels on a tea towel and slide your feet slowly out and in while holding a bridge, 3 sets of 6. These teach the hamstrings to work without the big drop.

Stage 2: Band-assisted Nordic (weeks 3 to 5)

Tie a resistance band to something high and solid behind you, like the top of a door with a door anchor, and loop it under your arms across your chest. The band takes some of your weight as you lower. Lower for 3 to 5 seconds, catch yourself with your hands and push back up. 3 sets of 4 to 5 reps.

Stage 3: Partial-range Nordic (weeks 5 to 7)

No band. Lower only as far as you can control, maybe a quarter or a third of the way, then push back up with a little help from your hands. Hips stay forward in line with your body, not bent. 3 sets of 3 to 5.

Stage 4: Full Nordic lowers (week 8 onwards)

Lower as slowly as possible all the way to the floor, catching yourself in a push-up position. Push off the floor to get back up. 2 to 3 sets of 3 to 5 reps.

Form cues that make the difference

• Keep the hips locked forward. Squeeze your glutes. If your bum sticks out, you are cheating the hamstrings out of the work.
• Arms ready. Hands up by your chest so you can catch yourself.
• Slow is the point. Aim for 3 to 5 seconds on the way down. The drop at the end is fine.
• Breathe. Breathe out slowly as you lower.

How often to do it

Once or twice a week is plenty. Do it at the start of a session when you are fresh, not at the end when you are tired. Expect some soreness the first few times: that is normal and should ease within a couple of days. If it lingers or feels sharp, back off a stage.

For a rounded plan, put Nordics alongside glute bridges, Romanian deadlifts and back extensions. I go into more detail in my post on posterior chain exercises.

Where a bootcamp class fits

Nordic curls are much easier to learn with a coach and someone to hold your ankles. In class we pair up for exactly this, and I give each person the stage that suits them. The SYP Built To Last functional strength class includes hamstring and posterior chain work designed for adults over 35.

FAQs

How long does it take to do a full Nordic curl?

It varies a lot. Some people take a couple of months of steady practice, others longer. Many people never need the full version: partial or band-assisted Nordics still build useful strength.

Can I do Nordic curls without a partner?

Yes. Hook your heels under a heavy, stable sofa or use a strap around a solid piece of furniture. Always check it will not move before you start.

Why do Nordic curls hurt my knees?

Usually because the floor is hard. Use a thick cushion or folded mat. If you feel pain inside the knee joint rather than pressure on the kneecap, stop and get it checked by a GP or physio.

Are Nordic curls good for runners?

They are a popular choice for runners and sprinters because they build hamstring strength. Add them gradually and avoid doing them the day before a hard run.

Book your first class

Want someone to hold your ankles and coach you through the progressions? SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19, max 10 people, £15 a class, all levels welcome. Book my £15 class or call or WhatsApp me on 07301 512215 for the timetable. If you and your partner want to train together, have a look at partner personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.