Nordic Curls for Soccer Players: Bulletproof Your Hamstrings & Unlock Explosive Power
I didn’t start doing Nordic Curls for hamstring strength until recently — but wow, the difference is unreal. My hamstrings feel stronger, more explosive, and far less prone to injury. As a striker, that matters — every sprint, sharp cut, and last-minute run depends on legs that won’t quit. 🏃♂️💨 This is hands-down one of the most effective leg workouts for soccer players.
These aren’t just muscle-builders — they’re resilience builders. They keep you pushing through the full 90 without pulling up late in the game. And just like retaking a missed shot until it’s perfect, these teach you to refuse mediocrity.
📘 What are Nordic Curls?
Nordic Curls “bulletproof” your hamstrings by building eccentric strength and control in the muscles that power your sprints, stops, and explosive plays on the pitch. Considered one of the top hamstring injury prevention exercises, they work whether you train at home or in the gym.
- Anchor your ankles, kneel, and lower slowly using hamstring strength.
- Builds eccentric hamstring control for functional leg training for sports.
- Can be done with minimal equipment — perfect for resistance training for soccer performance.
⚽ Benefits for Footballers
Why Nordic Curls are a must-have in your
football strength training for legs routine:
- Strikers: Burst past defenders and increase finishing power — a key part of how to increase shooting power in soccer.
- Midfielders: Keep pace box-to-box and change direction instantly for better acceleration and sprint speed.
- Defenders: Explode into tackles and recover when beaten without risking hamstring pulls.
- Goalkeepers: Push off powerfully for dives and jumps with more lower-body explosiveness.
Do Nordic Curls Increase Sprint Speed?
Yes—indirectly. Nordic curls build eccentric hamstring strength and stiffness so you can load faster and re-accelerate with more force. Pair them with plyometrics (bounds, depth jumps) and short sprints for the biggest speed gains.
🛠 How to Perform Nordic Curls
Three of the best ways to set up:
- Barbell Anchor: Heavy barbell over ankles while kneeling on padding.
- Door Anchor Strap: Portable, budget-friendly, and great for home use.
- Bench or Partner Hold: Classic method for maximum stability.
Step-by-step:
- Anchor ankles securely.
- Kneel on padding.
- Lower slowly with core engaged.
- Resist with hamstrings as long as possible.
- Push back up with minimal arm assist.
How Often Should I Do Nordic Curls?
Start with 1–2×/week, 2–3 sets of 4–6 controlled eccentrics (3–5s lowering). Progress slowly, keep your hips forward, and stop a rep short of form breakdown.
💪 Muscles Worked
Primary: Hamstrings
Secondary: Glutes, lower back, calves, core stabilizers
What Are Some Disadvantages of Nordic Curls?
They’re demanding. If you rush volume, you can get delayed soreness or compensate with your low back/hips. Ease in, use band assistance if needed, and prioritize quality over reps.
🔥 Pro Tips for Maximum Results
- Focus on slow, controlled lowering.
- Progress from bodyweight to bands or added weight.
This is one of the best explosive leg workouts for soccer if you want stronger sprints, sharper cuts, and faster recovery. Pair Nordic Curls with Single-Leg Calf Raises for ankle stability, Single-Leg Leg Extensions for quad power, and Single-Leg Glute Bridges for hip drive to build a complete lower-body plan. Nordic Curls aren’t just another leg exercise — they’re a game-changer for footballers who want to sprint harder, cut sharper, and stay injury-free. If you want longevity and explosive power, this is non-negotiable.
❓ Nordic Curls for Soccer Players: FAQs Answered
