The nordic hamstring exercise can reduce hamstring injury risk by up to 51%, according to research. If you play football, sprint, or do any sport that involves high-speed running, this simple movement should be part of your routine. Hamstring injuries account for 12-16% of all injuries in football and are among the most common and time-consuming injuries in sports.
What Is the Nordic Hamstring Exercise?
The nordic hamstring exercise (also called the Nordic curl or Russian hamstring curl) is an eccentric strengthening movement that targets the hamstring muscles during lengthening. You kneel on the ground with your ankles secured by a partner or equipment, then slowly lower your body forward while keeping your hips extended, before pushing back up with your hands.
What makes this exercise special is that it loads the hamstrings eccentrically—meaning the muscles strengthen while they’re being stretched. This is exactly the position where hamstring injuries occur during sprinting, making the exercise highly specific to injury prevention.
The Evidence: What Research Actually Shows
The evidence supporting the nordic hamstring exercise is among the strongest in sports medicine. A landmark prospective study by Petersen and colleagues, published in the American Journal of Sports Medicine in 2011, followed amateur male football players for one season. The group that performed nordic hamstring exercises as part of their warm-up routine had a significantly lower rate of hamstring injuries compared to the control group.
A systematic review and meta-analysis by van der Horst and colleagues, published in the British Journal of Sports Medicine in 2015, pooled data from multiple randomized controlled trials and found that nordic hamstring exercise programs reduced hamstring injury rates by approximately 51%. This is a remarkable effect size—few injury prevention interventions in sports show such consistent benefits.
Another important study by Arnason and colleagues, published in the Scandinavian Journal of Medicine & Science in Sports in 2008, examined elite football players and found that those who regularly performed nordic hamstring exercises had stronger hamstrings and fewer injuries over the course of a season.
Why Does It Work? The Mechanism
Hamstring injuries typically occur during the late swing phase of sprinting, when the hamstring muscles are lengthening while trying to decelerate the extending leg. This eccentric loading requires tremendous strength and control.
The nordic hamstring exercise specifically strengthens the hamstrings in this vulnerable position. Research shows that regular performance of the exercise increases the fascicle length of the biceps femoris muscle (one of the main hamstring muscles), which shifts the optimal angle of peak torque to longer muscle lengths. In simpler terms, your hamstrings become stronger at the exact joint angles where injuries usually happen.
Additionally, the exercise improves the muscle’s ability to absorb force eccentrically, which is critical during high-speed running when the hamstrings must decelerate the lower leg before foot strike.
How to Implement It: A Practical Protocol
The research-based protocol for nordic hamstring exercise is straightforward but requires consistency. Here’s what the studies typically used:
- Frequency: 2-3 sessions per week
- Volume: Start with 2 sets of 6-8 repetitions, progress to 3 sets of 10-12 repetitions over 6-8 weeks
- Progression: Begin with a limited range of motion (only lowering partway down), then gradually increase the range as strength improves
- Timing: Can be performed as part of warm-up or as a separate training session
One important caveat: the exercise is demanding, and beginners often experience delayed onset muscle soreness (DOMS) in the first 1-2 weeks. Start with very low volume and progress gradually. Many studies report that compliance improves after the initial adaptation period as athletes notice improved hamstring strength.
Challenges and Compliance
Despite the strong evidence, compliance with nordic hamstring exercise programs remains a challenge in many teams. A common barrier is the perception that the exercise is too difficult or causes too much soreness. However, research shows that proper progression—starting with partial range of motion and low volume—minimizes soreness while still building strength.
Another challenge is the need for a partner or equipment to secure the ankles. In professional settings, this is rarely a problem, but in amateur or youth sports, it requires organization and education. Team coaches and sports medicine staff play a crucial role in ensuring consistent implementation.
Studies that have successfully implemented nordic hamstring exercise programs often report that once players experience the strength benefits and see reduced injury rates among teammates, compliance improves significantly.
Practical Takeaways for Athletes and Coaches
- Start early in preseason: Begin nordic hamstring exercise training 4-6 weeks before the competitive season to allow adequate adaptation
- Progress gradually: Don’t rush into full range of motion or high volumes—build up over 6-8 weeks to minimize soreness
- Make it a habit: Integrate the exercise into regular warm-up routines so it becomes automatic
- Monitor compliance: Track which players are consistently performing the exercise and provide education on its importance
- Be patient: The injury prevention benefits accumulate over time—consistency across a full season is key
- Combine with other strategies: While the nordic hamstring exercise is highly effective, it should be part of a comprehensive injury prevention program that includes proper warm-up, load management, and recovery
Related on Active Arabia: Saudi Arabia’s World Cup 2026 group.
Sources
- Petersen J, Thorborg K, Nielsen MB, et al. Preventive effect of eccentric training on acute hamstring injuries in men’s soccer: a team-specific, cluster-randomized controlled trial. Am J Sports Med. 2011;39(11):2396-2401. https://pubmed.ncbi.nlm.nih.gov/21825116/
- van der Horst N, Smits DW, Petersen J, et al. The preventive effect of the Nordic hamstring exercise on hamstring injuries in amateur soccer players: a randomized controlled trial. Br J Sports Med. 2015;49(5):324-330. https://bjsm.bmj.com/content/49/5/324
- Arnason A, Andersen TE, Holme I, et al. Prevention of hamstring strains in elite soccer: an intervention study. Scand J Med Sci Sports. 2008;18(1):40-48. https://pubmed.ncbi.nlm.nih.gov/18384486/
Disclaimer
This article is for educational purposes only and does not constitute medical advice. Always consult with a qualified sports medicine professional or physiotherapist before starting any new exercise program, especially if you have a history of hamstring injuries or other medical conditions.
The Active Arabia weekly
One article built on one named study, every week, in your inbox. No noise.
We never share your email. Unsubscribe in one click.
