Assisted Nordic curl

Anchor for the ankles, band

A Nordic curl with a band looped from above to the chest, or the hands pushing off a box, taking part of the body weight. Lets you control the whole descent before you can do the full version.

Ankles anchored, straight line from knees to head
Lower as slowly as you can
Use less help as you get stronger

Movement

Pattern: Knee flexion
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Band
Variation of: Nordic hamstring curl

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

HamstringsMain

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
By muscle: Hamstrings 4.0 (1).
- 4/5 Twelve participants: assisted Nordics gave higher eccentric hamstring torque and EMG than the unassisted version. Demeusoy et al., Eccentric Hamstring Torque Production and Muscle Activity in Unassisted Versus Assisted Nordic Hamstring Exercises. @ Abstractfor hamstringspaperMechanism2025checked by AI