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bodyweight isolation Activity intensity • Moderate
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Assisted Nordic Hamstring Curl
Primary Muscles: hamstrings
Secondary Stabilisers: glutes, calves, core
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
120s
DIFFICULTY
advanced
Biomechanical Coaching Cues
- Anchor your ankles securely and keep your hips fully extended in line with your torso.
- Lower yourself forward as slowly as possible (3 to 5 seconds) resisting gravity with your hamstrings.
- Use a band or light push from the floor to assist the concentric return if needed.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Seated Machine Leg Curl
machine • beginner • Rest 75s
Same movement pattern Easier setup
Prone Lying Leg Curl
machine • beginner • Rest 75s
Same movement pattern Easier setup
Swiss Ball or Slider Hamstring Curl
bodyweight • beginner • Rest 60s