4 Ways to Scale Nordic Curls at Different Price Points: Find the Right Option for You

Nordic curls are one of the best exercises to strengthen your hamstrings, but they’re also challenging. Fortunately, there are scalable options at different price points that can help anyone, from beginners to advanced athletes, master this powerful movement. Let’s explore three effective ways to scale Nordic curls, each with varying costs, so you can find the perfect fit for your goals.

Key Takeaways

1. Budget-friendly options for every fitness level: Whether you're just starting out or an experienced athlete, there’s a Nordic curl setup that fits your budget.
2. Upgrade your hamstring game: Nordic curls are a proven way to strengthen your hamstrings, and with different equipment options, you can scale your training at your own pace.
3. Simple setups to advanced systems: From basic DIY setups to pro-level gear, you can find the perfect solution to perform Nordic curls no matter your space or budget.

1. Budget-Friendly Option: Nordstick + Target Method

Cost: Most Affordable Option

The most affordable way to scale Nordic curls is by using the Nordstick and a target like a stack of pillows. Here’s how it works:

• How to Do It: Attach the Nordstick to a door, set up in a kneeling position, and place a target (like pillows) in front of you. Lower yourself to the target, then pull yourself back up. As you get stronger, remove a pillow from the stack to increase the range of motion.

• Why It Works: Gradually decreasing the height of your target allows you to progressively build strength and control until you can perform a full Nordic curl.

• Key Benefit: This method allows you to control your progress at a pace that feels right for you, making it great for beginners.

2. Free Scaling Option: Time Your Descents with the Nordstick

Cost: Free (Just the Nordstick)

If you already have the Nordstick, you can use time as a way to scale your Nordic curls.

• How to Do It: Attach the Nordstick, kneel, and see how slowly you can lower yourself to the ground. Use a timer to track your progress. The longer you take to lower, the stronger your hamstrings are getting.

• Why It Works: Slowing down the descent increases the tension on your hamstrings, which helps build strength over time.

• Key Benefit: This method costs nothing extra and provides a clear, measurable way to gauge improvement.

3. The Optimal Solution: Nordstick + Omni Band

Cost: $40 for the OmniBand

Adding an OmniBand to your Nordstick setup is a game-changer. It’s our favorite method for scaling Nordic curls because it provides accommodating resistance.

• How to Do It: Attach the OmniBand to your Nordstick and use it for assistance during your Nordic curls. The band stretches as you lower, giving you more help where you need it most (near the ground) and less help where you need it least.

• Why It Works: This setup allows you to start with full-range Nordic curls from day one, regardless of your current strength level. It’s like having a spotter that gives you just the right amount of help.

• Key Benefit: The OmniBand offers a clear progression system, with markers on the band to track your progress, ensuring you’re always moving forward. Over 83% of users report getting their first Nordic curl with this setup.

4. Premium Scaling: Nordic Curls on the NordBench

Cost: Higher Price Point

For the ultimate Nordic curl experience, the NordBench offers adjustable incline levels to help you progress from beginner to advanced.

• How to Do It: Start at an incline angle of 45° and work your way down to 8° using the eight levels of regression. Each level reduces the incline, increasing the difficulty until you’re doing flat Nordics at 0°.

• Why It Works: By adjusting the incline, you can remove some of your body weight and reduce the range of motion, making the exercise more manageable as you build strength.

• Key Benefit: The NordBench provides clear, objective progression steps that make it easy to see and feel your improvement. Plus, it’s super convenient, sturdy, and perfect for consistent training.

Conclusion: Finding the Right Nordic Curl Scaling Option for You

Nordic curls are tough, but that’s what makes them so effective. The key to success is finding a scaling option that meets you where you are and gradually making it more challenging, just like adding weight to a barbell.

Whether you’re starting with a stack of pillows, timing your descents, using the Omni Band, or leveraging the Nord Bench, there’s a way for everyone to work towards full Nordic curls.
Ready to start? Check out our scaling options and programs designed to guide you through each step of your Nordic curl journey, making this powerful exercise accessible and rewarding for all fitness levels.