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Resistance Band Assisted Nordic Hamstring Curl

Resistance Band Assisted Nordic Hamstring Curl

The Resistance Band Assisted Nordic Hamstring Curl is a fantastic exercise that primarily targets the hamstrings, but also engages the glutes, calves, and lower back. It is an excellent option for individuals of all fitness levels, as it can be easily modified to suit different abilities. This exercise is especially beneficial for athletes, as it helps to improve hamstring strength and stability, which is crucial for activities such as sprinting and jumping. The beauty of using resistance bands for this exercise is that they provide assistance during the eccentric (lowering) phase of the movement, making it more manageable for those who may struggle with the regular Nordic hamstring curl. By using the bands, you can gradually build up strength in your hamstrings and progress towards performing the full movement without assistance. Including the Resistance Band Assisted Nordic Hamstring Curl in your workout routine not only helps to prevent hamstring injuries but also improves athletic performance and enhances overall lower body strength. As with any exercise, it is important to maintain proper form and perform the movement in a controlled manner to fully reap its benefits. So whether you're an athlete looking to enhance your performance or simply striving to strengthen your hamstrings, give the Resistance Band Assisted Nordic Hamstring Curl a try and enjoy the results!


  • Start by attaching a resistance band to a sturdy anchor point near the floor.
  • Kneel down on a soft surface and face away from the anchor point.
  • Secure the resistance band around your upper back, just above your hips.
  • Position your knees hip-width apart and keep your back straight.
  • Slowly lean forward from your knees, allowing the resistance band to stretch and control your descent.
  • Lower your body as far as you can without losing control or touching the ground.
  • Engage your hamstrings and glutes to push your body back up to the starting position.
  • Repeat the movement for the prescribed number of repetitions.

Tips & Tricks

  • Focus on the eccentric phase of the exercise to strengthen the hamstrings.
  • Increase the resistance of the band gradually as your strength improves.
  • Engage your core throughout the entire movement to maintain stability.
  • Maintain a slow and controlled movement to maximize muscle activation.
  • Perform regular hamstring stretches to improve flexibility and prevent injury.
  • Ensure proper form by keeping your torso aligned and your back straight.
  • Include this exercise as part of a well-rounded lower body workout routine.
  • Gradually decrease assistance from the band as you get stronger.
  • Listen to your body and rest when needed to prevent overtraining.
  • Incorporate other hamstring exercises, such as Romanian deadlifts and glute bridges, to effectively target the muscles.


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