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Hamstrings · Advanced

Partner Nordic Curl

Partner-anchored Nordic hamstring curl emphasizing low-repetition eccentric control and a rigid knee-to-head line.

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Partner Nordic Curl demonstration

Exercise overview

Training details

HamstringsGlutesCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Kneel on a padded surface with the body upright while your partner anchors both ankles firmly.
  2. 02Brace the trunk, squeeze the glutes, and maintain a straight line from the knees through the shoulders.
  3. 03Lower the body forward slowly by extending the knees while resisting with the hamstrings.
  4. 04Catch the floor with the hands when control is lost, using only the assistance needed to protect the landing.
  5. 05Push lightly to begin the return, pull with the hamstrings, and reset upright before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationNordic Hamstring CurlRelated variationLying Leg CurlRelated variationInverse Leg Curl with Bench Pads

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Good MorningComparable substituteDumbbell Lying Leg CurlComparable substituteGliding Leg CurlComparable substituteBand Prone Single-Leg Curl

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