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Assisted Nordic Curl

Step by step instructions, muscle activation and variants for the Assisted Nordic Curl.

MediumHamstrings

About this exercise

The Assisted Inverse Leg Curl is a bodyweight hamstring exercise where the feet are anchored and the body falls forward from the knees — similar to a Nordic curl — while the hands are used to assist the return phase. It is an effective way to build eccentric hamstring strength for athletes who cannot yet perform a full unassisted Nordic curl.

How to Perform

  • Kneel on a padded surface with your feet secured under the foot pads of a glute-ham raise machine
  • Keep your body straight from knees to head and cross your arms over your chest or place hands ready in front of you
  • Slowly lower your torso forward under control, using your hamstrings to resist the fall
  • When you can no longer hold yourself, place your hands on the floor to catch your body
  • Use your hands to push your torso back to the upright kneeling position
  • Repeat for the desired number of repetitions, gradually reducing hand assistance as you get stronger

Muscle Activation

Primary
Hamstrings
Secondary
Calves

Common Mistakes

Common mistakes content is coming soon.

About the Assisted Nordic Curl

The Assisted Nordic Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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