Are Nordic Curls Safe? A Guide to Performing Them Correctly

Nordic curls have become increasingly popular among athletes and fitness enthusiasts due to their effectiveness in strengthening the hamstrings. Known for their role in injury prevention and enhancing athletic performance, Nordic curls are a valuable exercise for anyone looking to improve their lower body strength. But whether you're an elite athlete or someone new to exercise, you might be wondering: Are Nordic curls safe?

In this blog, we’ll explore the safety of Nordic curls, explain how to perform them correctly, and provide guidance on how to regress into full Nordic curls if you're not quite ready for the full movement. Whether you're a seasoned athlete or new to working out, this guide will help you incorporate Nordic curls into your routine with confidence.

What Are Nordic Curls?

Nordic curls, also known as Nordic hamstring curls, are an exercise that primarily targets the hamstrings—the muscles located at the back of your thighs. The exercise involves lowering your upper body toward the ground from a kneeling position while keeping your lower legs anchored, usually under a padded bar, with a partner holding your ankles, or using the Nordic mini bench. The Nordic mini bench is specifically designed to provide a stable and comfortable setup for performing Nordic curls, allowing you to anchor your feet securely without the need for additional assistance. This movement requires significant strength in the hamstrings and control through the entire range of motion.

Why Nordic Curls Are So Effective

Nordic curls are celebrated for their ability to strengthen the hamstrings eccentrically, meaning they focus on controlling the lengthening of the muscle. This type of training is particularly beneficial for preventing hamstring injuries, which are common in sports that involve sprinting, jumping, or sudden changes in direction.

However, the benefits of Nordic curls extend beyond athletes. Everyday people can also gain from this exercise by improving their hamstring strength, which is crucial for maintaining balanced lower-body strength, supporting the knees, and preventing injuries related to everyday activities like walking, running, or even sitting for extended periods.

Are Nordic Curls Safe?

The safety of Nordic curls depends on how they are performed and your current fitness level. While this exercise is intense and can place significant stress on the hamstrings and knees, it can be safe and highly beneficial when done correctly. Here are key factors to consider:

Key Considerations for Safety

• Focus on Form: Proper form is crucial for preventing injury. Ensure your movements are controlled, avoiding any sudden jerks or allowing your body to collapse. This applies whether you're an athlete or new to exercising.
• Start Slow: Easing into Nordic curls is essential, even for those experienced in high-intensity training. Begin with a few reps and gradually increase as your strength and control improve.
• Listen to Your Body: Always be attentive to any signs of discomfort or pain, particularly in the knees or lower back. If something doesn’t feel right, stop and reassess your form or consider seeking professional guidance.

Regressing into Full Nordic Curls

If you're not ready to perform full Nordic curls, or if you're concerned about the strain they might put on your body, you can build up to them gradually using regression techniques. These techniques help you develop the necessary strength and control without risking injury.

Effective Regression Techniques

• Assisted Nordic Curls with Resistance Bands: Secure a resistance band to a sturdy object and loop the other end around your chest or shoulders. The band will help support your weight as you lower yourself down, allowing you to focus on maintaining proper form while gradually building hamstring strength.
• Box-Assisted Nordic Curls: Place a sturdy box or platform in front of you. As you lower yourself, lightly touch the box with your hands to control your descent. This method provides a safety net and helps you maintain balance as you build confidence and strength.
• Eccentric Hamstring Exercises: Incorporate exercises like Romanian deadlifts, single-leg deadlifts, or glute-ham raises into your routine. These exercises target the hamstrings eccentrically and help you develop the strength and control needed for full Nordic curls.

Tips for Safe Nordic Curls

To maximise the benefits and minimise the risks of Nordic curls, follow these safety tips:

• Warm-Up: Always warm up your hamstrings and the rest of your lower body before attempting Nordic curls. Dynamic stretches, light cardio, or foam rolling can help prepare your muscles.
• Controlled Movement: Focus on a slow, controlled descent. The goal is to maintain tension in the hamstrings throughout the exercise. Avoid dropping too quickly, as this can place undue stress on your joints.
• Use a Partner or Equipment: Beginners may benefit from having a partner hold their ankles or using a padded bar to anchor their feet. This support can help you maintain balance and proper form.
• Progress Gradually: Start with a limited range of motion and gradually increase as you become more comfortable and stronger. You can also perform assisted Nordic curls by using your hands for light support.
• Rest and Recover: As with any intense exercise, allow adequate time for your muscles to recover between sessions. Overtraining can lead to injury, especially if your hamstrings are not given enough time to heal.

Nordic curls are a powerful exercise for building hamstring strength and preventing injuries, making them a valuable addition to any fitness routine. Whether you're an athlete looking to enhance performance or someone aiming to stay healthy and active, Nordic curls can offer significant benefits—provided they're done safely.

If you're not yet ready for full Nordic curls, don't worry. By using regressions like resistance bands, box-assisted curls, or focusing on other eccentric hamstring exercises, you can gradually build the strength and control needed to perform Nordic curls confidently.

Remember, the key to safety lies in proper form, gradual progression, and listening to your body. By following these guidelines, you can confidently incorporate Nordic curls into your workout and reap the rewards of stronger, more resilient hamstrings.