The Nordic Hamstring Curl (NHC) has gained worldwide recognition as the exercise to prevent and rehabilitate hamstring injuries. This exercise is becoming increasingly popular among athletes, physiotherapists, and trainers because it optimizes both the muscle strength and the structural properties of the hamstring. In this article, we discuss what the NHC is, how it compares to traditional hamstring curls, and why the exercise is so effective according to recent studies.

Tip: Do you want to recover effectively from hamstring injuries?e Nordbelt – a handy, affordable belt – ideal for performing the Nordic Hamstring Curl correctly and easily at home without expensive equipment.

What is the Nordic Hamstring Curl?

The Nordic Hamstring Curl is an exercise performed from a kneeling position in which the body slowly lowers forward. The exercise places strong emphasis on the eccentric phase, where the hamstrings provide resistance while lengthening the muscle. This type of loading is considered particularly effective for strengthening muscle fibers and reducing the risk of injuries, especially in high-speed and explosive sports, such as football and sprinting.Use the Nordbelt to perform the Nordic Hamstring Curl at home without having to go to a physio or gym! A cheaper solution.

Why the Nordic Hamstring Curl according to science?

Recent studies support the use of the NHC with concrete results in the areas of injury prevention, strength building, and even muscle structure changes:

1. Injury prevention in athletes

A systematic review and meta-analysis show that adding the NHC to training programs reduces the risk of hamstring injuries by as much as 51%, especially in sports such as football and rugby. This makes the NHC the most recommended exercise in injury prevention programs. (Rudisill et al., 2022).

2. Effectiveness in muscle strength and recovery

A four-week training study among young athletes showed that the NHC not only led to an increase in eccentric hamstring strength by 13%, but also to improvements in muscle structure, such as an increase in fascicle length by 22% and a decrease in pennation angle by 17%, making the hamstrings more resistant to tears (2). This extra strength can, for example, directly translate into improved sprint performance, with speed improvements of up to 5% over short distances. (Ribeiro-Alvares et al., 2018).

3. Comparison with traditional hamstring curls

The classic hamstring curl is often performed in the gym with a machine, with the focus on concentric load, that is, muscle shortening. In comparison, however, the NHC generates significantly higher muscle activity and promotes strength development through eccentric load. This makes the NHC a better choice for both injury prevention and muscle strength building. (Petersen et al., 2011).

4. Improved muscle structure through eccentric loading

The NHC affects not only the strength but also the architectural characteristics of the hamstrings. Research shows that eccentric hamstring exercises, such as the NHC, lead to an increase in muscle thickness and improvement in muscle architecture, significantly reducing the risk of strain and tearing. (Al Attar et al., 2017).

5. Long-term benefits for amateur and professional athletes

A study among amateur football players showed that teams that included the NHC in their regular training had 70% fewer hamstring injuries than the control group without NHC training, indicating the effectiveness of the exercise for both recreational and professional athletes (van der Horst et al., 2015).

Nordic Hamstring Curl vs. Hamstring Curl

Although traditional hamstring curls can be useful for building strength, their focus on concentric contraction is less effective for injury prevention. Research shows that eccentric exercises, such as the NHC, are superior because they strengthen the hamstrings during lengthening, which is essential for athletes who sprint a lot or change direction abruptly. (Freeman et al., 2019).

The Nordbelt: Training at home without hassle

For those who want to take advantage of the benefits of the Nordic Hamstring Curl at home, the Nordbelt is a simple and affordable solution. This strap, which is fastened around the ankles, provides a stable base to perform the NHC correctly without a fitness machine. This is ideal for anyone who wants to optimize their training, regardless of location or access to fitness equipment.

Conclusion

The Nordic Hamstring Curl is the ultimate exercise for anyone who wants to strengthen their hamstrings and protect them from injuries. Research shows that this exercise not only reduces the risk of hamstring injuries by more than 50% (1), but also improves muscle strength and architecture, essential for explosive sports like soccer and sprinting. After just four weeks of Nordic Hamstring Curl training, young athletes saw a 13% increase in eccentric hamstring strength, which translated into speed improvements of up to 5% in short sprints (2). With tools such as the Nordbelt You can now even perform this effective exercise at home. Whether you exercise at a recreational or professional level, the NHC is a must-have in your training program for sustainable muscle health and performance.

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