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Skill progressions

Nordic curl progression workout: from ball curls to the full Nordic

Nordic curls are hard: your hamstrings brake your whole upper body as you lower it to the floor. This ladder builds up to them over weeks: curls on a ball, slider curls and slider lowers, then Nordics through part of the range, the full lowering and, for some, the full Nordic that pulls you back up. In one small trial in young footballers, an easier band-assisted version built as much strength as the full exercise with less soreness, so the easier steps aren't wasted time. Expect sore hamstrings after the first sessions.

20 minBeginner8 movesExercise ball · An anchor pointGlutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Every session (about 5 minutes)

  1. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Stability ball leg curl2 × 8 to 12
    Intermediate · Hamstrings, Glutes, Calves · 3D demoHips up; roll the ball in and out slowlyEasier: Glute bridgeHarder: Nordic curl

The ladder: pick your step

Rest 90 s to 2 min

  1. Slider hamstring curl3 sets of 6 to 10
    Intermediate · Hamstrings, Glutes, Abs · 3D demoA towel on a smooth floor works. Cramp? Do fewer reps over a shorter rangeEasier: Machine leg curlHarder: Full Nordic curl
  2. Slider hamstring curl, lowering only3 sets of 5 slow lowers
    Beginner · Hamstrings, Glutes, Abs · 3D demoLift your hips, then let your heels slide out over about 5 secondsHarder: Slider hamstring curl
  3. Nordic curl2 sets of 3 to 5, part range
    Advanced · Hamstrings, Glutes · 3D demoLean only as far as you can control, then push back up before you fall, a little further each week. With a band and an anchor, the band-assisted Nordic curl fits hereEasier: Slider hamstring curlHarder: Full Nordic curl
  4. Nordic curl2 or 3 sets of 3 to 6
    Advanced · Hamstrings, Glutes · 3D demoFull lowering: brake for as long as you can, catch yourself on your hands, push back upEasier: Slider hamstring curlHarder: Full Nordic curl
  5. Full Nordic curl2 sets of 1 to 3
    Expert · Hamstrings, Glutes, Abs · 3D demoOnly once you can lower all the way under controlEasier: Slider hamstring curl

Cool-down (optional)

  1. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoSkip it with pain at the sitting boneEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Twice a week with at least a day between. Move up a step when the top of the dose feels controlled, and drop back a step if your hamstrings are still sore when the next session comes.
  • No partner? Hook your heels under something solid and padded that can't move, such as a heavy sofa or a loaded barbell, and test it with a gentle lean first.
  • Kneel on a thick pad. Stop for pain in a kneecap or behind the knee, or for cramp, and use an easier step.
  • Expect sore hamstrings for 2 or 3 days after the first sessions. It eases as you repeat them.
  • Not in the 48 hours before a match.
  • Keep at least one session a week once you've built up: the gains in muscle fibre length fade within weeks of stopping.
  • With muscular dystrophy, leave out the lowering-focused steps unless your neuromuscular team advises them.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the nordic curl progression workout: from ball curls to the full nordic take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Exercise ball, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.