Nordic Curl
Hamstrings, eccentric knee flexion, injury prevention
Why it works
The Nordic curl is the most evidence-backed exercise for hamstring injury prevention. The eccentric loading at long muscle lengths builds the hamstring strength that protects against strains during running and sprinting.
How to do it
- Kneel on a pad with your feet anchored under a couch or heavy object
- Lean your whole body forward as slowly as possible, keeping hips extended and glutes squeezed. Hinge only at the knees
- Catch yourself at the bottom and push back up. The slower you can go, the stronger you're getting
- Progress is measured in seconds, not reps
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Nordic Curl?
The minimum effective dose for Nordic Curl is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Nordic Curl target?
It targets hamstrings, eccentric knee flexion, injury prevention. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Nordic Curl worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Nordic Curl easier or harder?
To scale it down: Hands catch early. Shorter range. To make it harder: Full range. Push off floor to reset.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
