Nordic curls are my favourite leg exercise.
This movement is an absolute powerhouse for strengthening your hamstrings, adductors, glutes, and lower back.
It’s also an exercise that can be tricky to start. You’ll need to find a setup that allows you to either use bands or reduce your leverage. Personally, I prefer the band method because it allows you to work the exact joint angles that need strengthening in order to eventually achieve the movement.
And don’t think using bands is cheating. At the end of the day, nobody is going to walk in and start banging out full Nordic curls on day one. In fact, you’ll probably be surprised at how hard these are to do properly, even with a band assisting you.
If you want to improve your sprint performance, bulletproof your knees, and build resilient hamstrings that will serve you well throughout life, then this exercise is a must.
I personally use Nordics as a substitute for deadlifts. Due to an old injury, deadlifts tend to irritate my lower back and pelvis, whereas Nordic curls don’t. I also feel like they give me a lot of the same benefits without the aggravation.
Have you tried them?
If so, how did you find them? Let me know in the comments 👇
Body project
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We offer total body improvement using a proven system we have designed over years of training! We focus on athleticism, movement and aesthetics.
At BODYPROJECT we believe that every individual can be fit, strong and athletic. I have been on a quest to make my vision a reality through calisthenics training, mobility and educating people on how to make a lifestyle change. Since becoming a trainer in 2014 I have helped many people surpass their personal expectation of how fit they can become, breaking the stigma that weight training is the on
What kind of calisthenics do you do?
Same sport completely different approaches. No matter which path you choose it starts with a solid foundation so make sure you get the basics locked in!
09/06/2026
You could go to a mainstream gym. They’re usually cheap, the equipment isn’t bad, and for some people they’re a fantastic option.
However, that definitely doesn’t work for everybody.
If you’re the type of person who walks into a gym, jumps on a treadmill for a bit, does a little bit of this, a little bit of that, and has no real direction or plan, then you’re probably wasting your time.
When you come into our gym, every session is structured. We make sure you’re maintaining balance throughout the body whilst working towards improving your strength, mobility, and overall fitness.
You’ll learn exercises like pull-ups, dips, rows, muscle-ups, and plenty of other impressive bodyweight skills along the way.
You’ll be in the gym for around an hour, maybe an hour and ten minutes, and every minute of that time is spent moving you closer towards your goals.
No wasted time. No pointless exercises. No wandering around wondering what to do next.
Just proven methods, applied consistently, to get you where you want to go.
Here are three exercises that you’d probably walk past someone doing and think nothing of, but they’d humble you extremely fast.
Exercise number one is a ring support with turnout.
This exercise is fantastic for building straight-arm strength and conditioning the elbows. Even though the arms don’t bend, it places a big demand on the biceps, shoulders, and pecs. It’s a great place to start if training on rings is something you want to get into.
The next exercise is a pelican curl negative.
This exercise is so good because it stretches the bicep at both the origin and insertion, meaning you get a lot of stimulus through the muscle. It’s also great for conditioning the tendons and ligaments around the shoulders and elbows, helping to build a more resilient and robust bicep.
And finally, you’ve got scapular shrugs.
This is an exercise that a lot of people skip over and jump straight into pull-ups. However, if you master this exercise, all of your pulling movements will improve. Not just for calisthenics, but for weight training as well.
The exercises that don’t look impressive are often the exercises required to become impressive.
Don’t sleep on them.
Give them a try and let me know how you get on.
Just an ordinary bloke who’s built himself into someone stronger than the vast majority of the population 💪
Nick’s been with us for a while now and consistently shows up twice a week. That’s it. Two 1-hour sessions per week.
A lot of people think getting strong means training more and more, but that’s not really the case. It’s about training with intention, being consistent, and doing the right things over a long enough period of time.
When he started, things like pull-ups and dips were completely off the cards. Now he can do those basics comfortably, and he’s even turning his hand to more advanced exercises like standing ab rollouts and muscle-ups.
I’m sure he won’t mind me saying that he’s definitely not superhuman, but he’s made some great progress in the time he’s been with us.
You don’t have to be an “athletic person” to train at Body Project. You just need to show up, and we’ll handle the rest.
02/06/2026
Professional people in Warrington, if you’re fed up with walking into a ridiculously busy gym at 5pm and waiting for groups of teenagers to finish using a piece of equipment before you can get on it, there is a better way.
At our gym, everything is structured for you in a group personal training setting, which means you can get in, get an incredibly effective workout done, and get back out in around an hour. No wandering around, no waiting for equipment, and no wasting time.
What makes it even better is that you’ll learn how to train using your own body weight. No machines required. So if you ever do find yourself back in a mainstream gym, you’ll have the knowledge and confidence to walk into a corner and get a great workout in without relying on equipment being available.
Whether you’re a complete beginner who’s never really trained before, or you’re already athletic and experienced with strength training, everything is tailored to your current ability level. That means you can train alongside other people while still following a programme that’s appropriate for you.
Over the last nine years, we’ve helped hundreds of people achieve great results while learning the principles of strength training and how to use their body weight to build strength, athleticism, and a physique they’re proud of.
If you’ve been thinking about getting started, send us a message and we’ll happily send over some more information.
01/06/2026
Most people don’t need another gym.
They need a reason to enjoy training again.
At BodyProject, we help everyday people build strength, improve mobility, move better and feel more capable in their bodies.
No mirrors.
No waiting for machines.
No headphones on, avoiding eye contact.
Just coached sessions, supportive people and training that keeps you progressing.
Whether you’re looking to get stronger, lose weight, improve your fitness or simply escape the boredom of a commercial gym, we’ll help you get there.
Our members range from complete beginners working towards their first pull-up, to experienced athletes developing advanced strength and movement skills.
Everyone starts somewhere.
If you’re based in Warrington and looking for a welcoming training community that will challenge and support you, come and try a free session.
Drop us a message to find out more.
MobilityTraining PersonalGrowth WarringtonFitness
Sometimes regular grip is too mainstream…..
13/05/2026
Another huge win for one of our members tonight 👏
Michelle’s goal was to achieve her first bodyweight chin-up… and tonight she smashed it with 4 reps — nearly 5 💪
I’m absolutely made up for her. Michelle has been incredibly consistent, fully locked in with her training, and it’s showing across all areas of her calisthenics progress.
This is what happens when you stay patient, trust the process, and keep turning up week after week 🔥
Massive well done Michelle — proud of you 👊
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