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Resistance Band Assisted Nordic Hamstring Curl
A band-assisted knee flexion exercise targeting hamstrings and glutes to build eccentric strength and prevent injuries; ideal for athletes improving sprinting and jumping performance.
About Exercise
Equipment
Bands, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Lower Back, Obliques
Accessory Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Obliques
3/10External Obliques
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Kneel on a padded surface with ankles secured under a stable anchor. Loop a resistance band around an elevated point like a squat rack and grip it in front of your chest for assistance.
- Engage core and glutes to form a straight line from knees to head.
- Slowly lean forward from knees, resisting with hamstrings to control descent.
- Lower until chest nears ground or control fails, keeping body rigid.
- Contract hamstrings and glutes to pull back to upright position.
- Use band assistance for ascent while maintaining alignment.
- Repeat for reps without momentum.
Coaching Tips
Form Cues
- Keep body plank-straight
- Hinge at knees only
- Squeeze glutes tight
- Resist the fall
- Drive with hamstrings
Breathing
Inhale during the lowering phase; exhale as you pull back up and brace core throughout.
Tempo
4-1-2
Range of Motion
From upright torso to chest approaching ground, maintaining straight body line without hip bend or back arch.
Safety
Safety Notes
- Avoid if acute hamstring strain or knee pain
- Warm up hamstrings dynamically
- Progress assistance gradually
- Inspect band for damage
- Secure ankles firmly to prevent slip
Spotting
Partner can secure ankles if no stable anchor; otherwise, use machine pads—no traditional spotting needed.
Common Mistakes
- Arching lower back
- Bending at hips
- Using momentum to rise
- Letting hips sag
- Incomplete range
When to Avoid
- Acute hamstring injury
- Knee joint instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip extension mobility
Build Up First
- Basic plank stability
- Familiarity with hip hinge
Also known as
Banded Nordic Curl, Assisted Nordic Hamstring Curl, Band-Assisted Nordic Curl
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