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For physiotherapists

How many Nordic curls per week? Low versus high volume

Published 5 min read 2 sources
An athlete writes in an open notebook at a table, with an exercise mat in the background.

More repetitions are not automatically better. Compare two Nordic volume studies and record only repetitions you actually performed under comparable conditions.

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There is no single answer to how many Nordic curls per week you need. More repetitions are not automatically better: lower-volume training also produced adaptations in two studies. First consider your goal, what you actually perform and whether you are comparing the same exercise variation. These studies do not establish your personal optimal dose. The research context and limits are explained below (Presland et al., 2018; Amundsen et al., 2022).

Would you also like to add Nordic curls at home? You need reliable ankle fixation for that exercise. With Nordbelt for Nordic curls at home, you can secure your ankles without a training partner or large machine, provided the anchor is suitable and you check the setup. The tool does not determine your training dose or make an excessively demanding exercise appropriate.

Count what you actually do first

Frequency, sets and repetitions describe different things. Frequency means how often you perform the exercise. Sets divide the work within a session. The total number of Nordic repetitions actually completed describes your volume. None of these figures tells you, on its own, how demanding each repetition was.

Record the same assistance, range of motion and execution as well. A short movement with substantial hand support is not automatically comparable to a longer, less assisted descent. Do not add repetitions of another hamstring exercise as though they represented the same Nordic dose. A total without execution context can create a misleading comparison.

Nordbelt around sports shoes, ready for the first curl
REAL PRODUCT PHOTO
Nordbelt Nordic curls without a partner or bench — at home, in the gym and on the field. 4.6 on Google · 1000+ athletes Includes bag, guide & 10-week protocol Discover Nordbelt €44.99 €39.99 Free shipping · 30-day return period

What do low- and high-volume studies show?

Presland and colleagues studied twenty recreationally active men. Two shared introductory weeks were followed by four weeks of low- or high-volume Nordic training. Both groups improved measured eccentric knee-flexor strength and fascicle length in the long head of the biceps femoris. This was a small, specific sample using these particular programmes; it establishes neither a universal minimum nor an injury-prevention effect (Presland et al., 2018).

Amundsen and colleagues randomised 45 female football players to two preseason programmes. The high-volume programme involved 21 sessions and 538 repetitions in total; the low-volume programme involved ten sessions and 144 repetitions over eight weeks. Higher volume produced no detectable greater effect on the outcomes studied. This does not prove that every smaller programme is sufficient or that extra work is harmful (Amundsen et al., 2022).

Pay attention to what was measured: both groups improved maximal eccentric force in the Nordic-specific test. Eccentric torque measured in another test, jump height and sprint performance did not change detectably. Force and torque are different outcomes. A favourable test change therefore does not promise faster sprinting or fewer injuries (Amundsen et al., 2022).

Duration also needs context. In that football study, the change in Nordic-specific force was statistically detectable after six weeks but not after four. Do not turn this into a general rule that everyone needs at least six weeks. The finding belongs to that study's participants, measurement times and two programmes (Amundsen et al., 2022).

Record a session before adding volume

After your session, write one line recording the variation, assistance, sets and repetitions completed, range of motion and reason for stopping. Also note any other demanding training that day. This describes your training; it is not a medical score or a guarantee of progress. Write down what you want the comparison to tell you. A question about greater control in the same movement requires different information from a question about your overall plan alongside football training.

Then compare only records describing the same task. If execution changed, mark that as a different comparison. This prevents more repetitions with more assistance from automatically being counted as a better performance. Leave an uncompleted session blank or record that it was missed; do not log planned work as completed work.

Two adults look at a phone showing a kneeling athlete.

Illustration of reviewing a movement; a phone image does not measure force or prove a training result.

This approach helps you ask a focused question: did my execution change, my volume, or both? For a practical football-week plan, the existing Nordic hamstring curl schedule for football remains the separate guide. This page explains how to interpret volume evidence; it is not a new seasonal schedule.

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  • Technique and the mistakes to avoid
  • A simple log you will actually use

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Backed by research

Van Dyk et al., 2019: meta-analysis of programmes with NHE. Not an effect test of Nordbelt or this protocol.

Keep the setup comparable

For a Nordic curl, kneel with your ankles fixed low and symmetrically. Lower your body forwards from the knees under control, keeping your hips and torso in line. Keep your hands ready to catch yourself. Choose a range you can brake; an uncontrolled fall is not another successful repetition.

Use only a solid door, bench or fence structure suitable for the attachment according to the instructions. Before every session, check stability, strap position, fastening, knee space and clear landing space. Test the fixation gently first. A loose bench, moving fence or unsuitable door is not a usable anchor. The instructions for Nordic curls at home cover assembly; they do not establish an optimal weekly dose.

An athlete kneels upright with crossed arms beside a waterfront railing.

The photo shows a starting position, not a full repetition or a check of the railing's load capacity.

For full movement instructions, see the guide to the Nordic hamstring curl. To decide what to measure first, read the comparison of strength and muscle growth with Nordic curls at home. Choosing a goal and comparing doses are different decisions.

Stop if you experience sharp pain, unexpected loss of strength or a shifting anchor. Have new, severe or persistent symptoms assessed by an appropriate healthcare professional. With an existing injury, a general volume study does not determine which exercise or load is suitable.

Nordbelt around sports shoes, ready for the first curl
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Frequently asked questions

Is more Nordic volume always better?

No. Higher volume produced no greater effect on the strength, jump and sprint outcomes studied in female football players. This does not make low volume optimal for everyone or establish the effect of every possible programme (Amundsen et al., 2022).

Can I take my ideal sets and repetitions from these studies?

No. The studies compare complete programmes in specific groups. Use the figures to understand the comparison, not as a personal prescription. First record what you actually perform, then discuss the dose in the context of your goal, execution and other training demands.

Does a better Nordic force test prove that I sprint faster?

No. In the female football study, the Nordic-specific force measurement improved while sprint performance, jump height and eccentric torque did not change detectably. Keep those test outcomes separate (Amundsen et al., 2022).

Does ankle fixation determine how many repetitions I need?

No. Suitable, checked fixation is part of the setup. It chooses neither a training goal nor weekly volume. Even with a fixed setup, you still need to consider whether the variation, assistance and overall training demands suit your situation.

WRITTEN BY

Nordbelt redactie

Every article in this knowledge base is designed to be directly useful: clear technique, realistic progression and evidence without hype.

Nordic Hamstring Curl tool

Stronger
hamstrings.
Anywhere.

Order before 22:00, shipped the same day

With Nordbelt you can do the Nordic hamstring curl, one of the most studied hamstring exercises, without a training partner or an expensive bench. At home, in the gym or on the field, you’re ready in under a minute.

Order before 22:00, shipped the same day

EXPERIENCE1000+athletes already use Nordbelt
PROFESSIONAL50+physiotherapy clinics use it
Up to 51% fewer hamstring injuries in programmes that include the Nordic Hamstring Exercise (NHE)

50+ physiotherapy clinics use it

Used by Austrian Athletics Federation
Recommended by View the feature

01 HOW IT WORKS

Set up in three steps.

From kit bag to your first rep takes less than a minute. The three videos play one after another. Tap a card to watch it again.

“It is great to be able to do this exercise by myself.”

Jesse van HofwegenTrustpilot
00:03
STEP 1

Pick a solid anchor

Slide Nordbelt under a sturdy door or attach it to a weight bench, fence or beam.

00:05
STEP 2

Click in and adjust

Click the buckle shut and adjust the strap so your ankles sit firm and comfortable.

00:10
STEP 3

Start slowly

Your feet are locked in. Lower yourself slowly and build up the load week by week.

Includes a clear guide and a training plan for ten weeks.

View the full guide

02 WHY IT WORKS

Up to 51% fewer hamstring injuries.

With the Nordic curl, across 15 studies1

70% lower risk of a hamstring injury86% less likely to come back

Without: 1 in 7 players per season, out for 3 to 5 weeks2. With Nordic curls: about 70% fewer3.After two injuries: a 28% chance per season4. With Nordic curls it comes back 86% less often5.

Hamstring injuries are becoming more common

In 21 seasons of European pro football, their share doubled to 1 in 4 injuries6. 61% occurred while running or sprinting.

Alone, the exercise fails. With Nordbelt it works.

Top clubs: 16 of 150 seasons completed7

Sticking with it is hard: 69% of amateur footballers never did it8. With Nordbelt you train alone, at home at the door.

Those who keep going have 65% fewer injuries

From a meta-analysis9. Across all participants together, including those who dropped out, the effect was uncertain.

Your hamstrings get stronger while they brake

Feet locked in. Lean forward slowly from your knees.Your hamstrings brake the fall and get stronger as they lengthen.Catch yourself with your hands and push back up.

Strong brakes: more than 4× lower injury risk

Measured in 152 professional footballers10. Ten weeks of Nordic curls gave a large increase in braking power11.

Bonus: 0.06 seconds faster over 10 metres

Averaged over 17 studies in team sport athletes12. A small difference, but you reach the ball just sooner.

Ten weeks to build up, then 1× a week

That is how the players trained in the Danish football study5. The schedule comes with Nordbelt.

4.6 on Google and Trustpilot50+ physio practices 30-day return period

Sources and what the research does not say13 sources
  1. van Dyk N, Behan FP, Whiteley R. Br J Sports Med 2019;53:1362–1370 Meta-analysis of 15 studies with 8,459 athletes. Risk ratio 0.49 (95% CI 0.32 to 0.74).
  2. van de Hoef PA, Brink MS, Huisstede BMA, et al. Scand J Med Sci Sports 2019;29:515–523 400 Dutch amateur footballers in the top amateur division, one season: in the control group 26 of the 171 players had a hamstring injury (15%); on average 21 to 33 days without playing.
  3. van der Horst N, Smits DW, Petersen J, et al. Am J Sports Med 2015;43:1316–1323 Randomised trial in 579 Dutch amateur footballers: 0.25 versus 0.8 hamstring injuries per 1,000 hours, about 70% fewer.
  4. van de Hoef PA, Brink MS, van der Horst N, et al. J Sci Med Sport 2021;24:641–646 356 amateur footballers: chance of a hamstring injury per season 11%, 18% and 28% with 0, 1 or 2 hamstring injuries in the previous season (model at a HaOS score of 80%).
  5. Petersen J, Thorborg K, Nielsen MB, et al. Am J Sports Med 2011;39:2296–2303 Randomised trial in 942 Danish footballers: 15 versus 52 acute hamstring injuries, 86% fewer recurrences; 10 weeks building up, then 1× a week.
  6. Ekstrand J, Bengtsson H, Waldén M, et al. Br J Sports Med 2023;57:292–298 3,909 professional footballers from 54 teams in 20 European countries, 21 seasons: the share of all injuries that were hamstring injuries rose from 12% to 24%, the share of days lost from 10% to 20%; 61% of hamstring injuries (with a known mechanism) happened while running or sprinting. Line on card 2 traced from figure 2.
  7. Bahr R, Thorborg K, Ekstrand J. Br J Sports Med 2015;49:1466–1471 50 top clubs (Champions League and the Norwegian top division), 150 seasons: the programme was fully carried out in 16 seasons (10.7%).
  8. van der Horst N, van de Hoef S, van Otterloo P, et al. Clin J Sport Med 2021;31:42–48 264 Dutch amateur footballers, two years after a national study: 69% never did the exercises of the programme, 4% always.
  9. Goode AP, Reiman MP, Harris L, et al. Br J Sports Med 2015;49:349–356 Meta-analysis of 4 studies: 65% fewer hamstring injuries in athletes who kept up the programme (risk ratio 0.35; 95% CI 0.23 to 0.55). Across all participants together uncertain (0.59; 0.24 to 1.44).
  10. Timmins RG, Bourne MN, Shield AJ, et al. Br J Sports Med 2016;50:1524–1535 Short muscle fibres and little braking power came with 4.1 and 4.4 times the risk (152 professional footballers).
  11. Ishøi L, Hölmich P, Aagaard P, et al. J Sports Sci 2018;36:1663–1672 Randomised trial: a large increase in braking power and a slightly faster 10 metre sprint.
  12. Bautista IJ, Vicente-Mampel J, Baraja-Vegas L, et al. J Sci Med Sport 2021;24:931–938 Meta-analysis of 17 studies in team sport athletes: 10 metre sprint on average 0.06 seconds faster (95% CI 0.01 to 0.10). The studies had some to high risk of bias.
  13. Impellizzeri FM, McCall A, van Smeden M. J Clin Epidemiol 2021;140:111–124 A reanalysis using only randomised trials found a smaller and less certain effect: risk ratio 0.59 (95% CI 0.27 to 1.29).

This result concerns training programmes that include NHE; it does not show that Nordbelt itself prevents injuries. Always use a stable anchor and check every connection. With an injury, rehab or a return to sport, follow the advice of your doctor or physiotherapist.

All product facts and research

03 TRAIN ANYWHERE

One tool.
Three anchor points.

The same Nordbelt and the same exercise wherever you train. Tap a location and see how it attaches:

Safe use: read the instructions and conditions
Nordbelt secured under a sturdy door
01 / DOOR Under a sturdy, closed door

Place the anchor pieces on the far side of the door, close it completely and check the setup before you start.

04 THE KIT

Everything for your first set.

“The bag and cards are a really nice touch.”

AlissaTrustpilot
The complete Nordbelt on an athletics track
01

Nordbelt

Adjustable strap with a sturdy buckle and soft rollers around your ankles.

02

Storage bag

Take it to the gym or the field. It weighs almost nothing.

03

Manual

Explained step by step, for the door, the bench and the fence.

04

10-week protocol

Build up week by week, based on sports science research.

REAL UNBOXING: HOW IT ARRIVES

Extra Nordbelt Sliders

Complete your set with sliders.

Two compact sliders for your hamstrings, core and legs. Start gently and build up to the Nordic curl with Nordbelt. For just €9.99 extra.

Hamstring bridge with Nordbelt sliders under both heels

Build-up 1/3

Sliding leg curl

From a bridge, slide your heels slowly away from you and back again. Start small and increase your range step by step.

Hickey et al. (2022): an early exercise for hamstring strain injuries [1]

Sources and recovery after an injury

The Dutch guideline recommends active exercise therapy with gradual progression, tailored to symptoms and function. Decide on your starting level and next steps with your physiotherapist. [2]

1Hickey et al. · Journal of Athletic Training, 2022Hamstring Strain Injury Rehabilitation · clinical review 2Federatie Medisch SpecialistenConservative treatment of hamstring injuries · Dutch guideline

The evidence concerns the exercises and progression of loading. These sources do not investigate the choice of a particular slider brand. The guideline does not identify any one exercise programme as the best.

05 Stories

Nordbelt on camera.

Tap a story to watch it in full. The rest plays on by itself.

Outdoors

After practice, at the fence.Watch story

Home

A set in the morning light.Watch story

Gym & physio

Between two exercises.Watch story

Home

A full set at the door.Watch story

Outdoors

A set at sunset.Watch story

Home

Right there in the hallway.Watch story

Setup

One click and it's locked.Watch story

Home

Lower slowly, all the way.Watch story

06 REVIEWS

What athletes and physios
have to say.

Used by ÖLV – Austrian Athletics Federation
Recommended by
Kim van HeumenSports physiotherapist MSc. · Google★★★★★

“A great solution for performing the Nordic Hamstring Curl properly and easily. Useful in my work as a physiotherapist and in different locations.”

ÖLV – Austrian Athletics Federation In use

The Austrian Athletics Federation (ÖLV) uses Nordbelt.

Usage reference

“With Nordbelt, you can do Nordic curls at home, in the gym or on the field.”

Editorial selection · p. 84
Jesse van HofwegenDedicated athlete · Trustpilot★★★★★

“A must-have for every dedicated athlete or runner. It is great to be able to do this specific exercise independently with Nordbelt.”

Hidde DemoedPhysiotherapy clinic · Google★★★★★

“A very useful tool for performing the Nordic Hamstring Curl. A must-have for every physiotherapy clinic.”

PaulTrustpilot★★★★★

Fast shipping and an ideal tool for Nordic curls if you don't want to buy an expensive bench. Great for strengthening your hamstrings.

Cem SelcukNordbelt user · Trustpilot★★★★★

“Very practical and sturdy. Nordbelt is easy to attach and feels stable. The training plan is clear and effective.”

Sportfysio van LieropSports physiotherapist · Trustpilot★★★★★

An excellent tool for doing the effective Nordic hamstring exercise at home. Works well for recovery and is easy to take with you.

John MeeuwisseNordbelt user★★★★★

“Great product, delivered quickly and very practical!”

Read every review, including the critical ones.

See them on Trustpilot
Thomas PereiraDoctor, sports scientist and co-founder

07 THE STORY

Born from
a real injury.

When I suffered a hamstring injury, I noticed how difficult it was to train properly at home without expensive equipment or help from others. That's why I developed Nordbelt.
  • 01

    From experience

    It started with a real training problem, not a marketing idea.

  • 02

    Developed by a doctor

    Then refined with physiotherapists and athletes in the field.

  • 03

    Made in Rotterdam

    A simple product that just does what it should.

Get to know the team

08 THE COMPARISON

The same exercise,
less hassle.

Comparison of Nordbelt, a Nordic bench and training with a partner
Feature Nordbelt €39.99 Nordic benchhigher purchase cost Training partnerFree, if you have one
Train independently✓✓✗
Fits in your sports bag✓✗—
Home, gym and field✓✗ one fixed location± schedule-dependent
Ready within a minute✓± setup & space± variable fixation
Always firmly fixed✓✓✗
Nordbelt
compare with
  • Train independently✓
  • Fits in your sports bag✓
  • Home, gym and field✓
  • Ready within a minute✓
  • Always firmly fixed✓

Nordic bench · higher purchase cost

Indicative comparison based on common Nordic benches and training with another person’s assistance.

“Ideal if you do not want to buy an expensive bench.”

PaulTrustpilot

Ready to start? 30-day return window. See the return conditions.

Recommended by

A leading magazine on fitness and health.

Translated from the Dutch feature · p. 84

The editors of Men’s Health choose their favourite gear each month in Editor’s Pick. Nordbelt earned a place in that selection as a compact tool for Nordic curls.

“Build strong hamstrings without setting up half a gym at home?”

Men’s Health NL · page 84
Train where you want
At home, in the gym or on the field.
A simple setup
Attach it to a door, bench, fence or beam.

✓ Free shipping✓ 30-day return period

Editor’s Pick · Dutch edition · p. 84
English translation of the Nordbelt page in Men’s Health Netherlands, page 84: Editor’s Pick, Attach, click, curl.
Read the magazine text

Editor’s Pick

Each month, our editors pick the coolest gear to help you reach your goals, or simply because you want it.

Better leg training

Attach, click, curl

Build strong hamstrings without setting up half a gym at home? With Nordbelt, you can do Nordic curls at home, in the gym or on the field. Attach it to a door, bench, fence or beam, slip your ankles in and get started.

Words: Annemiek de Gier. Photography: Fiby Delsen.

Open PDF

09 FAQ

One more question
before you order?

Everything in one place, no small print behind the buy button.

A personal question? contact@nordbelt.com We usually respond within 1 business day.
How do I use Nordbelt?

Choose a sturdy door, weight bench, fence or beam. Click the buckle shut, adjust the length, give the strap a tug to test the setup and start slowly.

What is included in the package?

The Nordbelt, a compact storage bag, a clear guide and a training plan for ten weeks.

Do I need a training partner or bench?

No. Nordbelt is made for training on your own, without a Nordic bench. You do always need a sturdy, stable anchor.

Is this suitable for recovery or rehabilitation?

Nordbelt is a training tool, not a treatment. If you’re recovering from an injury, decide with your doctor or physiotherapist when and how hard you train.

What does shipping cost?

Shipping is free. Order before 22:00, shipped the same day.

Can I return it?

You can request a return within 30 days of receipt. The product must be unused, clean and in its original packaging. Return shipping costs are paid by the buyer.

Is Nordbelt suitable for beginners?

Yes. Start with a small range and catch yourself with your hands. Keep every rep controlled and follow the training plan. Stop if your technique breaks down or if it hurts.

Which anchor points are safe?

Only use a fixed door, heavy weight bench, sturdy fence or fixed beam that cannot open, slide or tip. Before every set, pull the strap firmly in the same direction as the load will come.

How often can I train Nordic Hamstring Curls?

It differs from person to person. The training plan is a good starting point. Match your reps and recovery time to your level, your other training and your technique.

Where does the 51% fewer hamstring injuries claim come from?

The 51% refers to programmes that included the Nordic Hamstring Exercise, not to Nordbelt as a product. A systematic review and meta-analysis of 8,459 athletes (van Dyk, Behan & Whiteley, Br J Sports Med, 2019) reported a reduction of up to 51%; individual results are not guaranteed.

✓ 30-day return period

Try it out.
30-day return period

Returns are accepted within 30 days. The product must be unused, clean and in its original packaging; return shipping is paid by the customer. View return policy

  • 30-day return period Return shipping costs are paid by the buyer
  • Developed with physiosInstructions and conditions of use
  • Secure checkout Secure payment · Order before 22:00, shipped the same day
Free shipping · 4.6★ Google
✓ Ready in a minute
★★★★★

“Great product, very practical.”

John · Google

“A great tool for home use. Easy to take with you.”

Sportfysio van LieropTrustpilot
FREE 10-WEEK TRAINING PROTOCOL

Take your Nordic curl from the first rep to week 10.

A concrete 7-page plan: build up week by week, without pushing too fast.

PDF7 pagesStraight to your inbox

  • A clear week-by-week progression
  • Technique and the mistakes to avoid
  • A simple log you will actually use

Straight to your inbox

Backed by research

Van Dyk et al., 2019: meta-analysis of programmes with NHE. Not an effect test of Nordbelt or this protocol.

10 DO YOU WORK WITH ATHLETES?

For physios,
coaches and clubs.

“A brilliant solution for the Nordic Hamstring Curl.”

Kim van HeumenSports physiotherapist MSc. · Google

“A brilliant solution.”

KimSports physiotherapist
PHYSIO

For physiotherapy clinics

Use it in the treatment room and send patients home with one.

See the clinic offer TEAMS & GYMS

For clubs and gyms

Several stations, so your whole squad can train at once.

See the team offer

11 FROM THE COMMUNITY

Out there,
in all weathers.

Follow @nordbelt.store
Smiling athlete on the Erasmus Bridge at night
ERASMUS BRIDGE · 23:40
Nordbelt attached to a fence during an evening session
FENCE SETUP · OUTDOORS
Hamstring Training at Home shirt on the athletics track
ON THE TRACK
Two runners racing in the rain at night
PR NIGHT · RAIN
Athlete by the railing with the Erasmus Bridge behind
REST DAY? NO.
Runners in the mist at night
THROUGH THE MIST
Group of runners in black and white through Rotterdam
R'DAM CREW
Exhausted runner on the ground after the finish
GAVE IT EVERYTHING

Real photos from our community and our own team.

RTM / 2026 START WHENEVER YOU WANT

Your strongest set starts
with one click.

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