Exercise · Form & cues
Nordic Hamstring Curl — form guide
Hamstrings (eccentric strength). Equipment: Bodyweight + Anchor for Feet. Difficulty: Advanced.
TEMPO
5-0-0-0
The single most powerful hamstring injury prevention exercise ever studied. Even 1 set of 3 reps weekly cuts injury rate ~50%.
Cues
- Anchor feet (partner or strap)
- Body straight from knees to head
- Lower as slowly as possible
- Catch with hands at the bottom — push back up to start
Common mistakes
- Hip-hinging instead of staying rigid
- Dropping fast — defeats the purpose
Injury notes
Best hamstring strain prevention — non-negotiable for runners/sprinters.
Progression
Start with band-assisted. Build to 3 sets of 5 unassisted.