Nordic Curl (Assisted)
The hardest hamstring exercise on earth — and the best insurance against hamstring pulls.
HamstringsPartner or Anchor + PadAdvanced
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.
Coach Sam's cue: Lose the battle slowly. That's winning.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.