Resistance Band Assisted Nordic Hamstring Curl

Muscles worked

Setup

1. Secure a heavy resistance band to a sturdy anchor point behind you at roughly shoulder height.
2. Place a soft pad or folded mat under your knees and secure your ankles firmly under a wall-mounted rail, heavy barbell, or have a partner hold them.
3. Loop the resistance band under your armpits or hold it firmly against your upper chest to create tension.
4. Kneel upright with your hips fully extended, forming a straight line from your knees to your shoulders.

How to do it

1. Inhale and slowly lower your torso toward the floor by extending your knees, maintaining a rigid torso and locked hips.
2. Maintain a slow, controlled tempo (3-4 seconds) during the descent, allowing the band to provide increasing assistance as you approach the floor.
3. Exhale and use your hamstrings to pull your body back to the upright starting position, minimizing the use of your hands for momentum.
4. Keep your glutes squeezed throughout the movement to prevent the hips from hinging.

Form checklist

• Keep your hips fully extended; do not let your glutes drift backward toward your heels.
• Maintain a neutral spine and tight core to prevent lower back arching.
• Ensure your ankles are completely immobilized to allow for maximum hamstring leverage.
• Focus on a slow, 'piston-like' descent rather than falling forward.

Pro tips

• Think about 'digging' your heels upward against the anchor point to maximize hamstring recruitment.
• Focus 90% of your effort on the lowering phase (eccentric), as this is where the most strength and hypertrophy gains occur.

Make it harder

• Progress to a thinner resistance band to reduce the amount of assistance provided.
• Increase the eccentric duration to 5-6 seconds to maximize time under tension.

Frequently asked

What muscles does the resistance band assisted nordic hamstring curl work?

The resistance band assisted nordic hamstring curl primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the resistance band assisted nordic hamstring curl?

The resistance band assisted nordic hamstring curl uses resistance band.

Is the resistance band assisted nordic hamstring curl good for beginners?

The resistance band assisted nordic hamstring curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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