Full Nordic Curl
Primary muscle
Hamstrings
Also works
Glutes, Calves
Pattern
Hinge
Equipment
Floor Mat, Anchor
Level
Intermediate
Coaching cues
Anchor your ankles. Keeping your hips extended and body straight from knees to head, lower yourself forward under control, then pull yourself back up using your hamstrings. If you can't yet pull up, push off the floor with your hands to assist. Advanced — build from negatives.
Orion Coach programs the Full Nordic Curl for you. Sets, reps, and load that adapt to your recovery, in real time.
Try Orion Coach free: 14 days, no card