The Nordic Hamstring curl is considered one of the top evidence-based exercises for developing eccentric hamstring strength. This can be a critical component for ensuring risk of injury declines, as well as increases in performance beginning to arise.

Multiple high-quality studies and systematic reviews support its effectiveness in increasing eccentric hamstring strength and reducing hamstring injury risk by up to 50–70%, especially in athletes.

The NHC heavily loads the hamstrings eccentrically, which is crucial because most hamstring injuries occur during the eccentric phase of sprinting (e.g., terminal swing).

What is needed? Simply an anchor for your feet, or someone to help you throughout the movement. You can add resistance bands to aid you throughout the movement as well.

The Nordic curl is considered one of the few exercises that allows for a maximal eccentric load without the additional need of external weight. But, do not get it twisted, there are multiple different ways to add load/resistance to a Nordic Curl. As you slowly lower yourself, your hamstrings resist gravity while lengthening—this directly trains eccentric control, a vital but often overlooked quality.

Why might a simple gym goer or weight lifter benefit from adding the Nordic Curl into their training regimen?

• Build unmatched eccentric hamstring strength
• Prevent common injuries
• Boost strength in key lifts
• Stimulate hypertrophy
• Improve movement control and athleticism

Peer reviewed articles:

A 10-week randomized trial comparing eccentric vs. concentric hamstring strength training in well-trained soccer players

https://pubmed.ncbi.nlm.nih.gov/15387805/

Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes

https://pubmed.ncbi.nlm.nih.gov/30808663/

The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses

https://pmc.ncbi.nlm.nih.gov/articles/PMC6942028/?utm_

The Effects of Nordic Hamstring Exercise on Performance and Injury in the Lower Extremities: An Umbrella Review

https://pubmed.ncbi.nlm.nih.gov/39120165/

Eccentric force and electromyogram comparison between the eccentric phase of the Nordic hamstring exercise and the razor hamstring curl

https://pubmed.ncbi.nlm.nih.gov/38100489/

Specificity of eccentric hamstring training and the lack of consistency between strength assessments using conventional test devices

https://pmc.ncbi.nlm.nih.gov/articles/PMC8239011/

Device and method matter: A critical evaluation of eccentric hamstring muscle strength assessments

https://pmc.ncbi.nlm.nih.gov/articles/PMC7003788/

Quo Vadis Nordic Hamstring Exercise-Related Research?—A Scoping Review Revealing the Need for Improved Methodology and Reporting

https://pmc.ncbi.nlm.nih.gov/articles/PMC9517005/

Influence on Strength and Flexibility of a Swing Phase–Specific Hamstring Eccentric Program in Sprinters' General Preparation

https://journals.lww.com/nsca-jscr/FullText/2016/02000/Influence_on_Strength_and_Flexibility_of_a_Swing.29.aspx

Survey of Eccentric-Based Strength and Conditioning Practices in Sport

https://journals.lww.com/nsca-jscr/Fulltext/2020/10000/Survey_of_Eccentric_Based_Strength_and.8.aspx

Effect of an Isometric or Eccentric Hip Extension Exercise Intervention on Hamstring Strength, Architecture, and Morphology

https://journals.lww.com/acsm-msse/fulltext/2022/12000/effect_of_an_isometric_or_eccentric_hip_extension.22.aspx