Hamstrings
Banded Nordic Curl
The Banded Nordic Curl is a strength exercise with a resistance band for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (semitendinosus/-membranosus) 44%, hamstrings (biceps femoris) 30% and calves (gastrocnemius) 10%.
Also known as: assisted nordic curl
How to do it
- Anchor a heavy band high behind you and loop it around your chest, under the armpits.
- Kneel on a pad with your ankles hooked under a fixed support or held down by a partner.
- Start upright with a straight line from knees to shoulders and the hips fully extended.
- Lower your body forward slowly by straightening the knees, letting the band take part of your weight.
- Go as low as you can control, then pull yourself back up with the hamstrings, keeping the hips straight.
Tips
- Squeeze the glutes the whole time so the hips stay open.
- Use a lighter band as you get stronger instead of shortening the range.
Common mistakes
- Bending at the hips to shorten the lever.
- Dropping the last part of the descent instead of controlling it.
- Using a band so strong the hamstrings barely work.
Muscles worked by the Banded Nordic Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The body lowered against the hamstrings; Nordics bias semitendinosus (Bourne 2017). Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Banded Nordic Curl alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Banded Nordic Curl work?
Mainly the hamstrings (semitendinosus/-membranosus) and hamstrings (biceps femoris). The calves (gastrocnemius) assist.
Is the Banded Nordic Curl good for beginners?
The Banded Nordic Curl is rated intermediate. If you are new, learn the Seated Leg Curl first and build up from there.
What is a good alternative to the Banded Nordic Curl?
For example the Natural Leg Curl, Nordic Curl and Glute Ham Developer Raise. They train mostly the same muscles, some with different equipment.
How do you make the Banded Nordic Curl harder?
Add weight or reps, or move on to the Natural Leg Curl and Hamstring Walkout.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
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