Nordic Hamstring Curl (assisted)

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Nordic Hamstring Curl (assisted), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Kneel on padding, secure the ankles and keep hips extended. Place the hands ready in front of the chest.

Execution

- Lower knees-to-head as one line. Catch the floor with the hands, use the minimum push needed, and pull back with the hamstrings.

Range, tempo and breathing

- Perform 3 × 3–8 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not bend at the hips or delay the hand catch until you fall. Shorten the lean and use more hand pressure.

Regression and progression

- Use a shorter forward lean and stronger hand support on the floor or a raised pad.

- Use less hand pressure, reach farther before contact, then slow the lowering.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.