Quick Answer
Assisted Nordic Hamstring Curl is a beginner strength exercise that targets your hamstrings. It uses a bench. Kneel on a padded surface with feet secured under a stable object (like a bench or held by partner).
Video Tutorial
How to Perform the Assisted Nordic Hamstring Curl
- 1
Kneel on a padded surface with feet secured under a stable object (like a bench or held by partner).
- 2
Keep body straight from head to knees, engaging core and glutes.
- 3
Slowly lower torso towards ground by extending only at knees, resisting with hamstrings.
- 4
Descend as far as possible with control.
- 5
Use hands to gently push off the ground to assist returning to the starting position.
- 6
Focus on the eccentric (lowering) phase. Repeat for desired reps.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Assisted Nordic Hamstring Curl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Assisted Nordic Hamstring Curl work?
The Assisted Nordic Hamstring Curl primarily works your hamstrings. Secondary muscles include the glutes and calves.
What equipment do I need for the Assisted Nordic Hamstring Curl?
The Assisted Nordic Hamstring Curl needs a bench. You can perform it at home or at the gym as long as you have what's listed.
Is the Assisted Nordic Hamstring Curl suitable for beginners?
Yes. The Assisted Nordic Hamstring Curl is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Assisted Nordic Hamstring Curl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Assisted Nordic Hamstring Curl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.