Nordic Curl
The single best-evidenced exercise for preventing hamstring strains.
This exercise has its own complete guide, including programming and injury-prevention context: Nordic Curls for Soccer: The Hamstring Exercise Guide.
How to perform it
- Kneel with a partner anchoring your ankles firmly to the ground.
- Start upright, body in a straight line from knees to shoulders.
- Lower your torso forward as slowly as control allows.
- Catch yourself with your hands, then push back up.
Coaching cues
- The slow lowering is the whole point — don't just fall forward
Sets and reps
3 sets of 4–6
Where you'll see this exercise
- Strength Training for Center Backs and Fullbacks
- 8-Week Off-Season Strength Program
- ACL Injury Prevention for Female Soccer Players
Browse the full exercise library or return to the Strength Training for Soccer Players guide.