Nordic Curl (Assisted)
The hardest hamstring exercise on earth — and the best insurance against hamstring pulls.
Setup
- Kneel on a pad, ankles anchored (partner, bar, or couch).
- Body straight from knees to head, glutes tight.
How To Do It
- Lower your whole body forward as SLOWLY as possible.
- Fight every degree with the hamstrings.
- Catch yourself with hands, push back lightly, repeat.
Breathing
Exhale slowly through the lowering.
Common Mistakes
- Breaking at the hips — the line from knee to head stays straight.
- Dropping fast after halfway — the slow part IS the exercise.
Programming It
Two to three sets of 3-6. Assistance is expected, not a failure.
Why This Exercise Works
The hamstring is being loaded while lengthening, which is the exact scenario in which it tears during sprinting. That is why this exercise has the best injury-prevention evidence of anything in the lower body — you cannot train that quality with a leg curl.
Where You Should Feel It
The hamstrings under enormous tension as they lengthen — the exact scenario in which they tear during sprinting. Expect soreness that lasts days after the first session.
Where It Fits in a Program
The hardest hamstring exercise on earth — and the best insurance against hamstring pulls. Save it for the back half of a session, where fatigue costs you little.
Progressing and Regressing It
To progress the nordic curl (assisted): reduce the assistance, or slow the descent. To regress it: use a band, push off the floor with the hands, or shorten the range.
Who It's For
Anyone who sprints or plays a running sport. It has the best injury-prevention evidence of any lower body exercise. Assistance is expected, not a failure.
Equipment and Substitutions
As written here it uses a partner or an anchor and a pad. No access to it? Any movement below that trains the same muscles in the same direction will do the job.
Related Exercises
- Nordic Hamstring Curl — Hamstrings
- Jefferson Curl — Hamstrings, Spine
- Deficit Deadlift — Hamstrings, Glutes, Back
- Inchworm — Hamstrings, Core, Shoulders
- Leg Curl — Hamstrings
- Good Morning — Hamstrings, Glutes, Lower Back
- Romanian Deadlift (RDL) — Hamstrings, Glutes, Back
- Glute Ham Raise — Hamstrings, Glutes
Common Questions
What muscles does the nordic curl (assisted) work?
The nordic curl (assisted) primarily trains the hamstrings.
How many sets and reps should I do?
Two to three sets of 3-6. Assistance is expected, not a failure.
What are the most common nordic curl (assisted) mistakes?
Most often: breaking at the hips; dropping fast after halfway.
Do I need a partner or an anchor and a pad to do this?
This version uses a partner or an anchor and a pad, and it trains the hamstrings. Missing that kit is not a reason to skip the pattern; the related list below covers the same muscles with something else.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the nordic curl (assisted), and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.