Reverse Nordic Hamstring Curl
A focused quad exercise using band assistance to control the eccentric phase. Perfect for building knee resilience, improving flexibility, and strengthening the anterior chain with control.
The Reverse Nordic Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Nordic Hamstring Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Reverse Nordic Hamstring Curl
Setup
Loop a thick resistance band around a secure anchor point (such as a squat rack upright) at roughly shoulder height.
Kneel on a padded mat facing away from the anchor point with the band in front of you.
Grab the band with both hands to provide assistance as you lean back.
Execution
Maintain a completely straight line from your head to your knees throughout the entire movement.
Keep your core braced and glutes squeezed.
Slowly lower your torso backward toward the floor, moving only at the knee joint.
Go as low as feels comfortable while maintaining control and your straight body posture.
Use the band tension to help pull yourself back up to the starting, upright kneeling position.
Focus the effort on using your quadriceps to control the descent and the eccentric phase.
Reverse Nordic Hamstring Curl FAQs
What muscles does the Reverse Nordic Hamstring Curl work?
The Reverse Nordic Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the lower back and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Reverse Nordic Hamstring Curl?
None. The Reverse Nordic Hamstring Curl is a bodyweight exercise, so you can do it anywhere.
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