Nordic Hamstring Curl Equipment Australia

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Nordic Hamstring Curl Equipment Australia

The Nordic hamstring curl, also known as the Nordic ham curl and the inverse leg curl, is a lower body exercise that uses your bodyweight to activate your hamstring muscles. Perform Nordic hamstring curls by beginning in a kneeling position with your ankles secured. Carefully lower your body toward the floor. Catch yourself with your hands before squeezing your hamstrings to lift your bodyweight again. 

    Nordic Hamstring Curl Equipment Australia

    Frequently Asked Questions About Nordic Hamstring Curl Equipment Australia

    What is a Nordic hamstring curl and why is it important?

    The Nordic hamstring curl is a bodyweight exercise where you kneel and slowly lower your torso toward the ground while your ankles are anchored, using your hamstrings to control the descent. It's considered one of the most effective exercises for preventing hamstring injuries — research shows it can reduce hamstring strain injuries by up to 51% in athletes. It builds eccentric hamstring strength, which is the type of strength you need during sprinting and deceleration.

    What equipment do I need for Nordic hamstring curls?

    You need something to anchor your ankles securely. Options include a dedicated Nordic curl bench, a Nordic strap that hooks under a door or attaches to a rack, or a partner holding your ankles. Dedicated benches offer the most stable and comfortable setup, while straps are portable and affordable for home gym use.

    How do I progress if I can't do a full Nordic curl yet?

    Most people can't do a full Nordic curl from day one — it requires significant hamstring strength. Start with negatives: lower yourself as slowly as possible and catch yourself with your hands at the bottom. Over weeks, you'll control the descent deeper before needing to catch. You can also use a resistance band anchored overhead to assist the movement, reducing the load on your hamstrings as you build strength.

    How often should I do Nordic hamstring curls?

    Two to three times per week is the standard recommendation, with at least one rest day between sessions. Start with 3 sets of 3-5 reps (or negatives) and build volume gradually. The eccentric loading causes significant muscle soreness initially, so don't overdo it in the first few weeks.

    Are Nordic curls better than leg curls for hamstring development?

    Nordic curls primarily train eccentric hamstring strength — the ability to resist lengthening under load — which is critical for sprint performance and injury prevention. Machine leg curls train concentric strength. Both have their place, but Nordic curls address the specific weakness (eccentric strength) that causes most hamstring injuries. For athletes, Nordics should be a non-negotiable part of the program.

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    Everything You Need to Know About Nordic Hamstring Curl Training

    The Nordic hamstring curl has become one of the most talked-about exercises in sports performance and injury prevention. Research published in the British Journal of Sports Medicine found that athletes who included Nordic curls in their training reduced hamstring injuries by up to 51%. That statistic alone has made it standard practice in professional football, rugby, athletics, and military conditioning programs worldwide.

    Why the Nordic Curl Works

    Most hamstring injuries occur during the eccentric (lengthening) phase of movement — the moment your hamstring stretches under tension during sprinting, kicking, or decelerating. Traditional hamstring exercises (leg curls, Romanian deadlifts) primarily train the concentric phase. The Nordic curl specifically targets the eccentric phase, building the exact type of strength that prevents hamstring tears.

    The movement is simple: kneel on a pad with your ankles anchored, and slowly lower your torso toward the ground while your hamstrings resist gravity. The goal is to control the descent as slowly as possible. Over time, you develop enough eccentric strength to lower yourself further before needing to catch yourself.

    Equipment Options for Nordic Curls

    Nordic curl benches provide a dedicated station with a padded kneeling surface and adjustable ankle hooks. They are the most comfortable and stable option for frequent training.

    Nordic straps anchor your ankles under a door, rack, or heavy object. They are portable, affordable, and work well for home and travel setups. The trade-off is slightly less comfort and stability compared to a dedicated bench.

    Nordic curl sliders attach to a bench or rack and let you perform the movement with a gliding pad under your knees. Some athletes prefer this variation for its smooth range of motion.

    Building Up to Your First Full Nordic Curl

    Most people cannot perform a full Nordic curl on their first attempt — and that is completely normal. The exercise demands significant hamstring strength relative to body weight. Use this progression:

    1. Eccentric-only negatives: lower yourself as slowly as possible (aim for 5-10 seconds), catch yourself with your hands, and push back up. Repeat for 3-5 reps.
    2. Band-assisted Nordics: loop a resistance band from overhead to your chest to reduce the load during the lowering phase.
    3. Partial range Nordics: lower yourself halfway, pause, and return to the start. Gradually deepen the range over weeks.
    4. Full Nordics: once you can control a 5-second negative through full range, attempt a full concentric (pulling yourself back up).

    This progression typically takes 4-12 weeks depending on your starting strength. Patience and consistency are more important than pushing through poor form.

    We stock Nordic hamstring curl equipment in multiple formats to suit home gyms, commercial facilities, and travel setups. All products ship Australia-wide.