Assisted Nordic Hamstring Curl

Body region

• Legs

Equipment

• Resistance Band

Technique

1. Anchor a strong band high behind you and loop it around your chest under the arms.
2. Kneel on a pad with ankles pinned under a bar or held by a partner, body straight from knees to head; move forward until the band is taut.
3. Lower your torso toward the floor as slowly as you can; the band takes some of the load.
4. Catch yourself with your hands if needed, then use the hamstrings and the band to return to the start.

Cues

• Keep the hips extended and the body in one line.
• Use a lighter band as you get stronger.

Common mistakes

• Letting the band do all the work.
• Folding at the hips instead of keeping the body straight.
• Doing too many reps early; the hamstrings can be very sore afterward.

Alternatives

• Nordic Hamstring Curl
• Glute-Ham Raise