Therapeutic exercise
Nordic Hamstring Curl (Eccentric Hamstring)
Classic eccentric protocol for hamstrings — slow forward descent of the body with the knees flexed and ankles fixed. This is the exercise with the strongest scientific evidence for preventing and treating hamstring strain, reducing recurrence rates by up to 50% in athletes.
How to perform
- Starting position. Kneel on a padded surface with the ankles fixed by a partner, bench, or firm structure (the heels must be immobilized against the floor).
- Step 2. Keep the trunk upright and aligned with the thighs — from the head to the knees should form a straight line.
- Step 3. Slowly lean the trunk forward over 4 to 5 seconds, resisting gravity with the hamstrings — go as far as you can before falling.
- Step 4. At the limit, use the hands to break the fall and push the body back to the starting position (do not try to come up using the hamstrings — that is contraindicated).
- Return. Return to the upright position and repeat. The distance you can descend will progressively increase with training.
When not to perform
- Acute hamstring strain in inflammatory phase (first 2 weeks)
- Complete or recent grade III rupture
- Post-operative tendon repair
- Acute low-back pain with radiation
- Post-traumatic knee instability
- Severe symptomatic knee osteoarthritis
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Hamstring Isometric Hold
Isometric contraction of the hamstrings in knee flexion against fixed resistance. This is the first stage of hamstring strain rehab — it produces immediate analgesic effect and loads the tendon without generating dynamic micro-trauma.
Supine Hamstring Stretch
Stretches the hamstrings without lumbar overload. A key exercise for chronic low back pain — shortened hamstrings increase pelvic flexion and disc loading.
Standing Hamstring Curl
Isolated hamstring strengthening in an open kinetic chain. Re-balances the quadriceps-hamstring ratio, frequently disproportionate in patients with knee osteoarthritis and patellofemoral syndrome.