Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Calves, Glutes
Target Muscle Group


Hamstrings Muscle Anatomy Diagram

Band Assisted Nordic Hamstring Curl Overview

The band assisted Nordic hamstring curl is a variation of the Nordic hamstring curl and an exercise used to target the hamstring complex.

The Nordic hamstring curl, in generally, is an excellent exercise option for building hamstring muscle and strength.

However, not many people are able to pull off this exercise in the beginning. That’s where utilizing the band assisted Nordic hamstring curl can help by allowing one to train the movement pattern while assisting in the most difficult portions of the exercise.

Band Assisted Nordic Hamstring Curl Instructions

  1. Loop a band around the upper portion of a lat pull down machine.
  2. Set your feet underneath the knee pad and grab onto the band behind your head with both hands.
  3. Keeping your hips extended, slowly lower yourself to a parallel position with the floor.
  4. Flex your hamstrings and pull yourself back to the starting position while keeping your torso in a straight line.
  5. Repeat for the desired number of repetitions.

Band Assisted Nordic Hamstring Curl Tips

  1. If have access to an actual nordic hamstring curl machine that would be ideal. If not, try to utilize a lat pulldown machine as that is the easiest option to adapt for setup. If neither option is available, consider the partner assisted version. If you don’t have access to anyone who can hold your ankles in place, consider a setup with a power rack whereby your ankles are positioned underneath the squat pad on a weighted barbell and you have a pad underneath your knees.
  2. You can also wrap the band around your chest if you prefer a hands free version. However, if you grab the band behind the head you can modify where your hands are placed, thus allowing yourself more or less assistance as needed.
  3. Ideally you should look to keep your hips extended throughout the duration of the set, don’t allow them to shoot back and take tension off of your hamstrings.
  4. Remember, bands return what is requested - the more you stretch them, the more they assist you. If you need more, simply grip higher on the band.
  5. When extending the glutes, you shouldn’t feel any pressure or contraction through the lower back. If you find yourself getting a pump through your spinal erectors then you’re likely substituting spinal extension for hip extension.
Posted on: Sat, 02/20/2021 - 08:05

Any alternatives movement to replace this ? Since my gym doesn't have this

M&S Team Badge
Posted on: Mon, 02/22/2021 - 10:33

Hey Dias - you can do traditional seated hamstring curls or lying hamstring curls.