Eccentryx / Exercise Atlas / legs
Nordic curl
Anchor feet; kneel tall; lower body to ground controlling descent; pull back up.
Muscles
- Primary
- hamstrings
- Supporting
- glutes, calves
Mechanics
- Pattern
- knee flexion
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Eccentric hamstring burn — hardest in the bottom third of the descent.
- Progression
- Full Nordic with no band; add a weighted vest.
- Regression
- Band-assisted lowering; slow 5 s eccentric with band support.
Watch for
- Dropping uncontrolled — misses the eccentric benefit
- Hip flexion to compensate — shortens hamstring before load
- Neglecting the concentric pull-back
Substitutions
- Lying leg curl
- Romanian deadlift
- Good morning