Own Every Range
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VIDEO DEMO

Nordic Curl

YouTube · Mitchel MayNordic CurlsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Nordic Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Kneel with your ankles securely anchored and place a pad under the knees. Squeeze your glutes.

  2. 02
    Move

    Keep hips, ribs, and shoulders in one line as you lower your whole body forward as slowly as possible.

  3. 03
    Finish

    Use your hands or a band when control ends, then assist the return instead of forcing it.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

HAMSTRINGS / 05

Long rangeLong range

Nordic Curl

Sets: 3–5 · Reps: 3–6

Train the hamstrings eccentrically as the knee opens under load.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The hamstrings begin shorter with the knees flexed and lengthen as the body lowers. The leverage rises quickly, making small range gains meaningful.