Hamstring Armor
The Nordic curl — the most researched hamstring injury prevention tool
Who it’s for
You run, play team sports, or have previously pulled a hamstring.
How it works
The foundation is the Nordic hamstring curl: lowering your torso forward with fixed ankles, slowly and under control. A review of ten systematic reviews and over 17,000 participants showed a reduction in hamstring injuries. To be honest: the frequently cited 51% reduction figure was later revised methodologically, making the estimate uncertain—the exercise is solid, but the exact number is debated.
Weekly layout
How load increases
Start with partial range and hands assisting: 2 sets of 5. Work up to 3 x 8 with a 4-second eccentric lowering and a pause at the bottom. Place at the end of the session, not before speed work.
Deload
Every fifth week: one day instead of two.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537