Cable Assisted Nordic Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Assisted Nordic Curl

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

MediumQuadricepsHamstrings

About this exercise

The cable assisted inverse leg curl is a hamstring-dominant exercise that mimics the Nordic curl pattern with cable assistance to reduce the bodyweight load. By anchoring your feet and lowering your torso forward under control, you develop eccentric hamstring strength while the cable pull provides support throughout the movement.

How to Perform

  • Attach an ankle strap or belt to a low cable pulley and secure it around your waist or hips
  • Kneel on a padded surface with your feet anchored behind you under a bar or held by a partner
  • Set the cable tension so it provides adequate assistance for your strength level
  • Brace your core and keep your body in a straight line from knees to shoulders
  • Slowly lower your torso toward the floor, resisting with your hamstrings throughout the descent
  • Use the cable assistance to pull yourself back to the upright kneeling position
  • Maintain a neutral spine and avoid letting your hips break at any point

Muscle Activation

Primary
QuadricepsHamstrings
Secondary
CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Cable Assisted Nordic Curl

The Cable 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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