At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, and Murray Hill, we often see patients dealing with knee instability, hamstring tightness, and recurring injuries. Many people ask: Why do my hamstrings always feel tight? or How can I prevent knee injuries while staying active?
One of the most effective exercises for bulletproofing the knees and strengthening the hamstrings is the Nordic curl. This challenging but joint-friendly movement targets the hamstrings, knee stabilizers, and posterior chain muscles, which play a crucial role in preventing injuries and enhancing performance.
If you’ve been experiencing hamstring strains, knee discomfort, or weakness when running or squatting, incorporating Nordic curls into your routine could make a huge difference in long-term joint health and mobility.
Why Strong Hamstrings Are Essential for Knee Health
Many people focus on quadriceps (the muscles in the front of the thigh) when strengthening the legs, but neglecting the hamstrings can lead to muscle imbalances that put extra strain on the knees. The hamstrings are responsible for knee stability, shock absorption, and smooth movement patterns. When they’re weak, the knees are forced to take on more stress, increasing the risk of injury.
How Nordic Curls Help the Knees and Hamstrings
• Strengthens the hamstrings eccentrically – Nordic curls focus on slow, controlled lengthening of the hamstrings, making them more resilient to strain.
• Reduces knee injury risk – Strong hamstrings support ligament health, reducing stress on the knee joint and helping prevent ACL injuries.
• Improves overall leg strength – This exercise trains the posterior chain, which includes the hamstrings, glutes, and lower back—essential for joint stability and movement efficiency.
• Enhances athletic performance – Nordic curls are widely used in sports and rehabilitation programs to build explosive strength, endurance, and injury resistance.
How to Perform Nordic Curls Correctly
The Nordic curl can be difficult at first, but progressing gradually ensures safe and effective results.
Step-by-Step Instructions
1. Secure your feet – Use a padded surface and have a partner or an anchor (such as a weighted bar) hold your ankles.
2. Engage your core and glutes – Keep your torso straight as you lower yourself down.
3. Lower slowly – Control the descent, keeping tension in your hamstrings.
4. Catch yourself and push back up – If needed, use your hands to push off the ground lightly to return to the starting position.
5. Repeat for 3-5 reps, gradually increasing as strength improves.
For beginners, assisted Nordic curls with resistance bands can help build strength before attempting full bodyweight reps.
Who Can Benefit from Nordic Curls?
This exercise is beneficial for anyone looking to strengthen their knees, improve mobility, and prevent injuries.
Nordic curls are especially useful for:
• Athletes recovering from knee injuries – Helps rebuild hamstring and ligament strength.
• Runners and lifters – Reduces strain on the knees by improving posterior chain activation.
• Anyone with tight hamstrings – Improves flexibility while also building muscle control.
• People with knee instability – Strengthens joint-supporting muscles, improving stability.
If you’re in Midtown Manhattan, near Grand Central Terminal, or in Murray Hill, chiropractic care can enhance the benefits of hamstring strengthening by ensuring proper joint alignment.
Common Questions About Nordic Curls and Knee Health
1. Why do my knees hurt when I squat?
Weak hamstrings can cause poor knee alignment, leading to discomfort. Strengthening them with Nordic curls improves joint control and reduces pain.
2. Are Nordic curls safe for beginners?
Yes, but they should be modified initially. Using a resistance band for assistance or lowering only halfway before pushing back up can make them more accessible.
3. How often should I do Nordic curls?
For best results, start with 2-3 sessions per week, gradually increasing volume as strength improves.
4. Can Nordic curls help with ACL injury recovery?
Yes! Many rehabilitation programs include eccentric hamstring exercises like Nordic curls to support ligament recovery and prevent reinjury.
5. How does chiropractic care support knee and hamstring health?
Chiropractic adjustments improve joint mobility, posture, and muscle function, ensuring your body moves efficiently and without compensation patterns.
Final Thoughts
The Nordic curl is one of the best knee and hamstring strengthening exercises, helping to prevent injuries, improve flexibility, and enhance performance. Whether you’re an athlete, recovering from an injury, or simply want stronger legs, incorporating this movement into your routine can greatly improve knee stability and resilience.
If you’re experiencing knee discomfort, hamstring tightness, or joint instability, our expert chiropractors at Unity Chiropractic Wellness in NYC’s Midtown East, Murray Hill, and Grand Central area can help.
Schedule an appointment today to improve your joint strength and mobility!