At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, and Murray Hill, we often see patients struggling with knee pain, hamstring tightness, and recurring lower-body injuries. Many ask: Why do my hamstrings feel weak? or How can I prevent hamstring injuries and improve knee stability?
One of the most effective ways to strengthen the hamstrings, protect the knees, and enhance overall lower-body function is the Nordic curl. This challenging but highly beneficial exercise focuses on eccentric strength, meaning it trains the hamstrings to control force while lengthening—which is exactly what they need to prevent injuries.
If you’ve been dealing with hamstring strains, weak knees, or instability during running and sports, incorporating Nordic curls into your routine could be the key to long-term strength and resilience.
The Importance of Hamstring Strength for Knee Health
The hamstrings are a group of muscles at the back of the thigh that play a critical role in knee stability, hip movement, and overall lower-body function. When they’re weak or imbalanced, the knees take on excessive strain, leading to pain and injury.
How Weak Hamstrings Contribute to Knee Pain
• Reduced shock absorption – The hamstrings help cushion impact during movement, protecting the knee joint.
• Poor knee stability – Weakness in the hamstrings forces the quadriceps to overwork, creating imbalances.
• Higher risk of ACL injuries – Studies show that strong hamstrings reduce the likelihood of ACL tears, a common sports injury.
• Compromised athletic performance – Running, jumping, and sudden movements rely on hamstring strength and flexibility.
For those in NYC who walk, run, or play sports regularly, neglecting hamstring strength can increase the risk of knee and lower-body injuries.
What Are Nordic Curls and Why Are They Effective?
Nordic curls, also known as Nordic hamstring exercises, involve slowly lowering the body forward from a kneeling position while keeping the legs anchored. This movement strengthens the hamstrings through their full range of motion, building control and power.
Unlike traditional hamstring curls that use machines, Nordic curls require body weight, stability, and controlled movement, making them an excellent tool for injury prevention and performance enhancement.
Key Benefits of Nordic Curls
• Strengthens the hamstrings in an eccentric motion – This is crucial for injury prevention.
• Improves knee joint stability – Reduces stress on the ACL, meniscus, and patellar tendon.
• Enhances athletic performance – Strong hamstrings improve sprinting, jumping, and agility.
• Reduces risk of lower-body injuries – Lessens strain on the knees, hips, and lower back.
How to Perform Nordic Curls Correctly
Because Nordic curls are challenging, proper technique is essential for maximizing benefits while avoiding injury.
Step-by-Step Instructions
1. Kneel on a soft surface – Protect your knees by using a mat.
2. Secure your feet – Have a partner hold them down or anchor them under a sturdy object.
3. Engage your core and glutes – Keep your body in a straight line from head to knees.
4. Slowly lower your torso forward – Control the movement as you descend toward the floor.
5. Use your arms to catch yourself – Once you reach your limit, push back up or reset.
6. Perform 3-5 repetitions – Focus on slow, controlled movement rather than high reps.
For beginners, using resistance bands or a slight incline can help build strength before attempting full Nordic curls.
Why Most People Have Weak Hamstrings
Most exercise routines emphasize the quadriceps (front of the thighs) while neglecting the hamstrings. This imbalance is a leading cause of knee pain and injuries.
Common reasons for weak hamstrings include:
• Too much sitting – Prolonged sitting shortens the hip flexors and weakens the posterior chain.
• Over-reliance on quad-dominant movements – Exercises like squats and lunges target the front of the legs more than the back.
• Lack of eccentric training – Most workouts don’t strengthen muscles while lengthening them, which is crucial for joint protection.
At Unity Chiropractic Wellness, we help patients restore balance between the front and back of their legs, ensuring knee health and lower-body function.
Who Benefits Most from Nordic Curls?
While anyone can gain strength and injury resistance from Nordic curls, they are especially helpful for:
• Athletes and runners – Helps prevent hamstring strains and knee injuries.
• People with knee instability – Builds strength in the posterior chain to stabilize the knee.
• Those recovering from ACL or knee injuries – Aids in safe rehabilitation and strength rebuilding.
• Individuals with lower back pain – Strong hamstrings support posture and spinal alignment.
If you’re in Midtown, near Grand Central Terminal, or in Murray Hill, our team can customize a rehab and strengthening plan to suit your needs.
Common Questions About Nordic Curls and Knee Strength
1. Are Nordic curls safe for beginners?
Yes, but they should be modified with assistance (such as bands or an incline) to prevent strain until sufficient strength is built.
2. Can Nordic curls help with knee pain?
Absolutely. By strengthening the hamstrings, they improve knee stability and reduce joint stress, leading to less pain over time.
3. How often should I do Nordic curls?
Start with 2-3 times per week, gradually increasing intensity as your strength improves.
4. Do I need equipment for Nordic curls?
Not necessarily. A partner, weighted anchor, or padded surface is all you need. Resistance bands can help with progression.
5. Can chiropractic care support knee and hamstring health?
Yes! Chiropractic adjustments improve joint alignment, ensuring muscles and tendons function optimally without excess strain.
Final Thoughts
Nordic curls are one of the best exercises for strengthening the hamstrings, improving knee stability, and reducing injury risk. Whether you’re an athlete looking to improve performance, recovering from an injury, or simply wanting stronger legs, Nordic curls offer unparalleled benefits for lower-body health.
If you’re dealing with 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 start building stronger, pain-free knees and hamstrings!