Bench Assisted Nordic Curl
Strengthen your hamstrings with this challenging bodyweight exercise. Use arm assistance to control your descent and nail the movement.
The Bench Assisted Nordic Curl is a compound exercise that mainly works the hamstrings, with help from the calves / shins and glutes & hips. You'll need: seated leg curl machine.
Required Equipment
Bench Assisted Nordic Curl Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius); Glutes (gluteus maximus)
Bench Assisted Nordic Curl Variations and Alternatives
How to do the Bench Assisted Nordic Curl
Start by setting up the leg curl machine or equivalent apparatus to securely hold your lower legs just above your heels.
Stand upright with your legs locked into the machine, ensuring the pads are comfortably resting on your lower legs.
Begin the movement by slowly leaning forward with a straight body, keeping your hip hinge fixed without bending at the waist.
Descend as low as you can maintain control, using your arms to decelerate your descent. Your arms should be in front of you, ready to assist.
Once you have reached the bottom position, press your hands into the ground to assist in curling your legs and returning to an upright position.
Use your hamstrings to pull yourself back up, while your arms aid in the movement, as necessary.
Return to the starting position with a controlled movement, resisting the temptation to jerk or bounce.
Repeat for the desired number of repetitions and sets.
Safety and Tips: Make sure the machine is properly adjusted for your height and leg length before commencing the exercise. Move in a controlled manner throughout the exercise to avoid any sudden movements that could lead to injury. This exercise can be quite challenging, so proceed with caution and consider having a spotter when attempting it, especially at the beginning. Focus on a slow eccentric (lowering) phase to maximize muscle tension on the hamstrings. Engage your core throughout the exercise to maintain stability and protect your lower back. It's essential to warm up properly before engaging in this advanced movement to prevent hamstring strains.
---
Bench Assisted Nordic Curl FAQs
What muscles does the Bench Assisted Nordic Curl work?
The Bench Assisted Nordic Curl mainly works the hamstrings, with help from the calves / shins and glutes & hips. The main muscles are the hamstrings.
What equipment do you need for the Bench Assisted Nordic Curl?
Seated leg curl machine.
Is the Bench Assisted Nordic Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bench Assisted Nordic Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Assisted Nordic Curl variations and alternatives?
Similar exercises include the Assisted Nordic Partner Curl, Assisted Partial-Range Nordic Partner Curl, Alternating Bodyweight Lying Leg Curl and Bodyweight Lying Leg Curl.
Training calculators
Work out the numbers behind your training before your next session.