Assisted Nordic Hamstring Curl

Assisted Nordic Hamstring Curl is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gluteus maximus, Abdominals, Gastrocnemius
Exercise type: Resistance exercise - strength

Exercise technique

Knee support
Place a pad beneath your knees.
Secure the feet
Anchor your ankles with a secure support.
Body line
Form a long line from knees to head.
Lower
Lean your entire body forward from your knees without bending your hips.
Brake
Use your hamstrings to slow the descent.
Hand assistance
At the limit of control, place your hands on the floor and push yourself gently upward.
Return
Reestablish the knee-to-head line as you return to the start.

Key technique points

Check the ankle support before loading it.
Do not fold your hips backward.
Keep your hands ready to catch you.
Use the range you can lower through with control.
Do not reach your neck forward.
Do not let the knee pad slide.

Common mistakes

Unsecured feet

Loss of ankle support causes the torso to fall forward.

Bending at the hips

This changes the lever acting on the hamstrings.

Placing the hands too late

This reduces the distance available for a controlled catch.

Arching the lower back

The straight body line is lost.

Forcing full range

Once braking ends, the movement becomes a free fall.

Sliding on the knees

The pivot point and support pressure change.

Frequently asked questions