Assisted Nordic Partner Curl
Strengthen hamstrings & glutes with the assisted inverse leg curl. Partner support helps you push your limits safely.
The Assisted Nordic Partner Curl mainly works the hamstrings and glutes & hips, with help from the lower back, core and calves / shins. No equipment needed: it uses just your bodyweight.
Optional Equipment
Assisted Nordic Partner Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Upper Calf (gastrocnemius)
Assisted Nordic Partner Curl Variations and Alternatives
How to do the Assisted Nordic Partner Curl
Exercise Setup: Kneel on a padded surface or mat with your toes flat against the floor. Your body should be upright and back straight.
Partner Assistance: Have your partner stand or kneel behind you to stabilize your ankles. Your partner should apply downward pressure to your calves to “anchor” you to the ground.
Performing theReturn Movement:** Once you reach your maximum point or come close to the ground, use your hamstrings and glutes to pull your body back to the starting position.
Partner's Role: If necessary, your partner can provide some assistance by supporting your hips or lower back to help you return to the starting position.
Repetitions and Sets: Repeat the exercise for the desired number of repetitions and sets.
Safety Tips: Warm up before performing the exercise to prepare your muscles and prevent injury. Perform the movement in a controlled manner to avoid placing excessive strain on your hamstrings. Communicate with your partner to ensure the right amount of assistance is given. If you experience any sharp pain, stop the exercise immediately.
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Assisted Nordic Partner Curl FAQs
What muscles does the Assisted Nordic Partner Curl work?
The Assisted Nordic Partner Curl mainly works the hamstrings and glutes & hips, with help from the lower back, core and calves / shins. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Assisted Nordic Partner Curl?
None. The Assisted Nordic Partner Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Assisted Nordic Partner Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Assisted Nordic Partner Curl variations and alternatives?
Similar exercises include the Assisted Hyperextension, Assisted Sit-Up, Assisted Partial-Range Nordic Partner Curl and Cable Assisted Nordic Curl.
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