How to Strengthen Your Hamstrings & Bulletproof Your Knees

Nordic Hamstring Curls: Tough, Effective, and Worth It 🔥💪

Master the move that builds serious hamstring strength and knee stability.

If you want stronger hamstrings, better knee health, and next-level leg strength, the Nordic Hamstring Curl is one of the best moves you can add to your routine. But heads up—these are HARD.

The key to getting them right? Control, positioning, and smart scaling. Whether you're doing them for strength, injury prevention, or just to see how long you can last before face-planting, here’s a simple breakdown to help you nail your first rep and keep progressing.

1. The Setup: Strap In & Get Tight

First, you’ll need a way to secure your legs—either a hamstring strap or a band, ideally placed just above your ankles for maximum difficulty. If you move the band higher up your legs, it gets easier.

• Keep your hips squeezed forward to isolate the hamstrings.
• Maintain a straight line from head to knees as you lower yourself down.

2. The Descent: Stay Controlled

Here’s the tough part—you’re lowering yourself toward the bench in a controlled motion.

• Go as slow as possible—the more control, the more your hamstrings work.
• If you start dropping like a rock, don’t panic—it’s part of the process.

Scaling tip: Stack mats on the bench to reduce the range of motion and allow yourself to “explode” back up instead of staying slow and controlled.

3. Programming: When & How to Add Nordics

These aren’t just for show—Nordics help prevent hamstring injuries and improve knee stability, making them a solid addition to your training.

• Try 2 sets to failure or 6-8 reps after your big lifts.
• Or, throw in a set before your main lift to activate the hamstrings early.