Nordic Curl Assisted
Loop a band across the chest to assist the eccentric as you lower toward the floor from the knees.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings
- Equipment
- Resistance band
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hamstrings, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Nordic Curl Assisted work?
- The Nordic Curl Assisted mainly works the hamstrings.
- What equipment do you need for the Nordic Curl Assisted?
- A resistance band.
- How many sets and reps of the Nordic Curl Assisted?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Nordic Curl Assisted?
- Barbell B-Stance Romanian Deadlift, Barbell Good Morning, Barbell Romanian Deadlift and Barbell Single-Leg Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Nordic Curl Assisted to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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