Legs · Resistance Band
Resistance Band Assisted Nordic Hamstring Curl
How to do the resistance band assisted nordic hamstring curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Anchor your feet and kneel upright with a resistance band looped from a high anchor around your chest or waist to share the load. Lower your torso forward slowly under control of your hamstrings, letting the band assist the descent, then pull back up to upright. The band reduces the load so you can train the Nordic before you can do it unassisted.
- 1Hamstrings lengthening and controlling the slow descent
- 2A straight line from head to knees the whole way down
- 3Hamstrings firing to pull you back upright
Common mistakes
- Hinging at the hips instead of staying rigid
- Dropping fast and letting the band do all the work
- Arching or straining your lower back
Muscles worked
The resistance band assisted nordic hamstring curl mainly works the hamstrings, with the glutes and calves assisting.
- HamstringsPrimary
- GlutesSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the resistance band assisted nordic hamstring curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.