The king of knee-flexion hamstring strength and a brutal eccentric exercise. You like these but feel stuck on the band — the whole no-band roadmap lives on Nordic Curl Progression.
Cues
Anchor the ankles, hips extended (don't pike), squeeze glutes, lower as slowly as possible keeping a straight line from knees to head, catch with the hands and push back up.
Programming
Follow Nordic Curl Progression — eccentric-focused, weaning band tension, then range, then leverage.
How to progress
Tempo → range → no band → assisted concentric → full reps → harder lever (arms forward/overhead). → Progression §5