The Nordic hamstring curl (and its sliding floor extension variant) is a key exercise for strengthening the hamstrings and promoting recovery after muscle strain by stressing the knee while keeping the hips stable.

noli's read

This recommendation is based on extremely solid scientific foundations. A benchmark meta-analysis published by van Dyk et al. (2019) involving more than 8,400 athletes shows that the integration of the Nordic Hamstring Curl (NHC) halves the risk of hamstring strains and tightness. Furthermore, a 2023 review grouping 17 randomized controlled trials (RCTs) confirms that this movement is particularly effective for regaining eccentric strength and optimizing muscle elasticity during a return to sport. However, the use of the NHC immediately following muscle weakness requires nuance: due to its extreme intensity, it must be reserved for an advanced phase of activity resumption to protect the muscle. The gentler alternative using a floor slider is an excellent progressive option, although this specific variant relies more on practical field experience than on large-scale studies.

the sources

1. 1Lauersen JB et al. 2014