Scale Your Nordic Curls Like Never Before

The Nordic curl is one of the most effective hamstring exercises, and with the NordBench, scaling the movement has never been easier. Whether you’re just starting or looking to take your training to the next level, here’s how you can progress with five levels of challenge and why each step matters.

Level 1: Asymmetrical Isometric Holds

The Nordic Hamstring Curl is considered an advanced exercise that strengthens knee flexion and hamstrings. Unlike the hip extension which emphasizes the strength of the lower back, when your perform Nordic hamstring curls, you are strengthening your biceps femoris which reduces the likelihood of hamstring injuries. This fall forward motion (performed on a nordic bench) is one of the best injury prevention exercises recommended by any experienced physical therapist. Having a nordic curl bench to work with with this exercise is a good alternative to doing romanian deadlifts on a weight bench. You don't have to start with light weight, too. You can just assume the starting position on a soft surface in your home gym, place your feet on a sturdy object, and you're good to go. It's easier with the NordBench.

Isometric holds are a powerful starting point. By holding a position, you build strength and capacity without moving through the full range of motion. Start with short hold times and gradually increase as your hamstrings adapt. These are great for beginners, warming up, or easing back into training after time off. Don't underestimate their difficulty—they’re deceptively challenging and effective.

Level 2: Slow Eccentric Nordic Curls

Control is everything. Slow eccentric curls help you build strength while focusing on perfect form. Use a timer and gradually extend the duration of your descent. Begin with three seconds, then progress to six, and eventually ten. This method emphasizes quality over quantity, setting the foundation for long-term gains.

Level 3: Reduced Range of Motion

Not ready for a full descent? Lowering your body to a raised target makes Nordic curls more accessible. The closer you get to the ground, the exponentially more challenging the movement becomes. By gradually lowering the target, you’ll progress through levels of difficulty naturally, building strength and confidence.

The Physics Behind Nordic Curls

With Nordic Curls, your own body weight is the weight plate. When you keep your posterior chain straight and slowly lower as your fall forward, your knee flexion goes into overdrive. Photo by Tima Miroshnichenko: https://www.pexels.com/photo/man-hitting-a-tire-with-a-sledgehammer-5750849/

The Nordic curl isn’t like most exercises—it grows harder the closer you get to the ground. Each inch closer exponentially increases the challenge due to how force is distributed through your body. Imagine holding a sledgehammer. When it’s directly above your hand, it’s light. As you tilt it forward, the weight feels heavier because the moment arm increases.

This principle makes Nordic curls unique—they naturally scale as you get stronger. It’s like adding weight to a barbell without needing extra equipment.

Fewer Reps, More Intensity

Nordic curls aren’t about high reps—they’re about high intensity. Research shows that for maximum hamstring strength, fewer reps with more rest deliver better results. Aim for 3-5 high-quality reps per set with full recovery between sets. Think of this exercise like a sprint, not a marathon: less is more when done with precision.

Your Journey Starts Here

With the NordBench, you have the perfect tool to master the Nordic curl at every level. From isometric holds to full-range eccentrics, you’ll have the confidence to build strength safely and effectively.
Have questions or need guidance? Reply to this email—we’re here to help you get the most out of your workouts.