Want to build the requisite strength to get your first true Nordic Curl? Start on the Glute
Ham Raise (GHR) machine and make sure to master these progressions first:
 

1) Hip Extension:

The most basic and simple exercise to start building foundational
strength in the low back and hamstrings. All novice lifters should master the hip
extension before moving on to the next progressions. The Hip extension also
serves as a great warm-up for lower body workouts or any movements involving
the posterior chain. Once you can perform 3 sets of 15 slow and controlled hip
extensions keeping your hands behind your head, then you can advance to the
next progression.
 

2) GHR/Hip Extension Combo:

There’s a substantial difference in the level of
difficulty between the hip extension and a proper Glute Ham Raise, so I
recommend combining both movements to bridge the strength gap. Bend and
lower your knees to the starting point of the Glute Ham Raise, then hinge at the
hip similar to the hip extension. Make sure to drive your heels up into the footpad
using your hamstrings as much as possible to lift your torso each rep. Once you
can competently perform 3-4 sets of 10 perfect reps then advance to the next
progression.
 

3) Full Range Glute Ham Raise:

The GHR is an excellent exercise to strengthen
the hamstrings, however it presents a high level of difficulty for many lifters. I
recommend increasing the range of motion of the exercise by making the starting
point identical to that of the hip extension. By starting lower, you increase the
range of motion and generate more upward momentum. This upward momentum
helps you avoid breaking at the hips and get past any sticking points. Aim to
complete 5 sets of 5 full ROM Glute Ham raises keeping your hands behind your
head and emphasize a slow negative each rep.
 

4) Partial Range Glute Ham Raise:

While it may sound counterintuitive, the partial
range GHR is significantly harder than the full range GHR as you eliminate any
swinging or momentum. Start with your chest parallel with the floor, hinge at the
knee and use your hamstrings to pull your body to an upright position. Again, aim
to perform 5 sets of 5 perfect reps keeping your hands behind your head with
interlaced fingers. Emphasize a slow and controlled negative to build more
strength.

Once you’ve mastered all four of these progressions on the GHR machine, you should
possess the requisite strength to start effectively training towards a Nordic Curl.