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All exercises

Band assisted Nordic hamstring curl

Intermediate

Band assisted Nordic hamstring curl is a isolation resistance band exercise for the hamstrings, also working the glutes and calves.

What it works

Primary muscle

Hamstrings

Also works

GlutesCalves

Equipment
Resistance band
Movement
Legs
Type
Isolation · Pull
Logged as
Reps
Suggested rest
90 seconds

How to do it

  1. 1Tie a band to a high anchor in front of you and loop it around your chest under the arms.
  2. 2Kneel on a pad about a metre from the anchor with your ankles locked under a support or held by a partner.
  3. 3Keeping a straight line from knees to head, lean forwards slowly and resist the fall with your hamstrings.
  4. 4Do not bend at the hips; let the band take less of your weight as you get stronger.
  5. 5Lower as far as you can control, catch yourself with your hands if needed, then pull back up to kneeling.

What to do instead

  • Glute-ham raiseBodyweight
  • Suspended leg curlBodyweight
  • Lever lying leg curlMachine

Easier variations

  • Stability ball leg curlOther

Harder variations

  • Nordic hamstring curlBodyweight
Logged today · 90 seconds restBand assisted Nordic hamstring curl

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