By Lucrecia Guerra, physiotherapist at Kineo Escher Wyss
The exercise everyone knows and many get the dose wrong
Nordic curls are now part of almost every football, hockey and running programme. You kneel on the floor, someone holds your feet, and you lower yourself forwards as slowly as possible. It sounds simple, but it is one of the hardest exercises for the hamstrings.
The problem: many people start too ambitiously, have severe muscle soreness for days afterwards and stop again. Others do the exercise the same way for years without progress. In this article you will learn why nordic curls are so effective, how to perform them cleanly and how to dose them sensibly.
Why the hamstrings need special protection
The hamstrings, the three muscles at the back of the thigh, are particularly prone to injury in sprint sports. Just before the foot lands in a sprint, they brake the lower leg as it swings forward. In doing so they are stretched under high tension. This is exactly the moment when many strains and muscle tears happen.
Nordic curls train exactly this ability: developing force while the muscle lengthens. This is called eccentric strength. Studies show that a regular nordic programme can significantly lower the risk of hamstring injuries in football. The exercise is therefore also part of the FIFA 11+ warm-up programme.
How to perform the nordic curl correctly
- Starting position: Kneel on a soft surface, feet fixed by a partner or a stable anchor. Upper body upright, arms across your chest.
- Lowering: Lower yourself forwards as slowly as possible. Your hips stay extended, and knees, hips and shoulders form a line. Don't bend at the hips.
- Catching yourself: When you can no longer hold the movement, catch yourself with your hands as in a push-up.
- Coming back: Return to the kneeling position with a light push from your arms. The return is not the goal of the exercise.
Typical mistakes: bending at the hips to take load off the hamstrings, falling too quickly after the first few centimetres, and too many repetitions in the first sessions.
Dosing correctly: a plan for beginners
Severe muscle soreness is normal at the start, because the exercise is so unfamiliar. So you start small and build up slowly.
- Week 1: 1 session, 2 x 5 repetitions
- Week 2: 2 sessions, 2 x 6 repetitions
- Week 3: 2–3 sessions, 3 x 6–8 repetitions
- Weeks 4–8: 2–3 sessions, 3 x 8–10 repetitions, slow lowering matters more than the number
- Maintenance: From then on, 1 session per week with 2–3 sets of 4–8 repetitions is usually enough
Good to know: even clearly smaller volumes, for example 2 sets of 4–6 repetitions once or twice a week, can effectively improve eccentric strength. Consistency over months matters more than high volumes.
Timing: Don't do nordic curls right before a match or sprint training, but after training or on a day with little speed load. At least 48 hours before a competition makes sense, especially in the first weeks.
Regressions and progressions
Too hard?
- With a band: An elastic band around your chest, fixed behind you, supports the movement.
- Shorter range of movement: Only lower down to a stool or box in front of you.
- Hamstring slides: Lying on your back with your heels on a towel, glutes lifted, let your legs slowly slide out. 3 x 8.
Too easy?
- Slower lowering phase: for example 5 seconds to the floor
- Short pauses: Hold briefly in two to three positions
- Added weight: A weight plate held in front of your chest, only once you can lower all the way down under control
Complement nordic curls with exercises that load the hamstrings at the hip, such as Romanian deadlifts or hip thrusts. A complete hamstring programme needs both, plus regular sprinting.
After a hamstring injury
After a strain or a muscle tear, nordic curls don't belong in the first phase. First come pain-free isometric exercises and bridges, then slow strength training in longer positions. Nordic curls usually follow only once you can jog without pain and do single-leg bridges well. A sudden, stabbing pain with a bruise or an audible "pop" while sprinting should be checked by a doctor, because a tendon injury at the sit bone is also possible.
How we build your hamstring training at Kineo
Whether for prevention or after an injury: we adapt nordic curls to your level, your sport and your season planning.
1. Our check before you start
- Single-leg hamstring bridge: Repetitions to fatigue, compared side to side
- Isometric strength of the hamstrings at different knee angles, also compared side to side
- Active straight leg raise: shows how much active mobility you have available
- Nordic curl test: Down to what angle can you hold the movement under control?
- Injury history and training plan: previous strains, match schedule, share of sprinting
2. How we build your training
- Weeks 1–2: Getting started. Regressions with a band or a shortened range, 2 x 5, plus bridges and hamstring slides.
- Weeks 3–6: Progression. Full range of movement, 2–3 sessions per week, 3 x 6–10.
- Weeks 7–10: Strength and speed. Progressions with a slower lowering phase or added weight, combined with sprint build-ups.
- Maintenance: 1 session per week during the season.
3. Kineo services we use
- Sports physiotherapy: check, dosing and planning around the season and matches
- Medical training therapy: building hamstring strength in a targeted way, also after injuries
- Power training: sprint and jump loads that turn strength into speed
- Sport-specific training: sprints, changes of direction and shots for football, hockey and more
From our practice
With team athletes we often see that nordic curls are introduced with great enthusiasm at the start of the season and dropped again after a few weeks because of muscle soreness or lack of time. Those who start with small volumes and then keep the exercise up consistently once a week are much more likely to stick with it and benefit in the long term.
Hamstring training at Kineo Escher Wyss
At Kineo Escher Wyss on Hardturmstrasse 18 at Escher-Wyss-Platz, you train on the supervised training floor directly with our sports physiotherapists. In the same building you will find Kineo HYROX with group and personal training, if you want to carry on training independently afterwards.
Frequently asked questions
How often should I do nordic curls?
During the build-up two to three times a week, after that one session a week is usually enough for maintenance.
Is severe muscle soreness normal?
In the first sessions, yes. That is why you start with few repetitions. Over time the soreness becomes much less.
Do I need a partner?
Not necessarily. You can also fix your feet under a sturdy piece of furniture, a set of wall bars or a machine.
Does health insurance cover physiotherapy after a hamstring injury?
Yes. With a doctor's prescription, your basic health insurance covers the cost. Kineo is recognised by all Swiss health insurers.
You might also like
- Muscle strain and muscle tear in the hamstring
- Injury prevention in football
- Strength training for runners
Book an appointment
Do you want to build nordic curls into your training safely? Book your appointment at Kineo Escher Wyss and we will put together your hamstring programme.
