Band-Assisted Nordic Curl

Start

Finish

similar: Natural Glute Ham Raise

How to do it

Kneel with the ankles anchored and a band looped from a high point across your chest, then lower the torso forward as slowly as you can with the hips locked out, letting the band take some of the load.

Muscles worked

Primary: hamstrings · Also works: glutes, core

Equipment

Resistance bands

Common mistakes

• Breaking at the hips and folding forward instead of keeping a straight line from knee to shoulder
• Dropping fast through the last third because control is gone, which is where hamstring strains happen
• Using a band so strong it pulls you upright and removes the eccentric entirely

Variations

• Hands on the floor to push back up
• Reduce band thickness as you get stronger

Can't do this one? Swap it for

• Nordic Hamstring Curl
• Sliding Leg Curl
• Glute Ham Raise
• Lying Leg Curl

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Conventional Deadlifthamstrings
• Dumbbell Romanian Deadlifthamstrings
• Downward-Facing Doghamstrings
• Seated Forward Foldhamstrings
• Lying Leg Curlhamstrings
• Nordic Hamstring Curlhamstrings