Bodyweight Strength · Bodyweight — Power
Nordic Curl
Hamstrings, eccentric knee flexion, injury prevention
Minimum Effective Dose
25s
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Anchor feet. Lower slowly.
Knees on floor, feet under couch. Lean forward as slow as possible. Catch yourself, reset.
- Kneel on the floor with feet anchored under something heavy
- Lean forward slowly, keeping your body straight
- Catch yourself with your hands when you can't control the descent
- Push off the floor to reset; progress is measured in seconds, not reps
Variants
Easier
Hands catch early. Shorter range.
Fall forward less far. Catch yourself sooner.
Harder
Full range. Push off floor to reset.
Lower as far as possible, push off floor to return.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.