Cable Assisted Nordic Hamstring Curl — how to, muscles worked, alternatives

How to do the Cable Assisted Nordic Hamstring Curl

Kneel with your ankles under the rollers, cable bar across your upper back.
Slowly lower your body forward as one unit, keeping your hips extended.
Use your hamstrings to control the descent; gently return to the starting position.

Full technique — 7 steps

Attach a short bar to the high pulley and kneel on the seat with your ankles hooked under the rollers.
Hold the bar across your upper back with both hands, elbows pointing down.
Set your hips extended and hold a straight line from knees through shoulders.
Lower your body forward as one unit, resisting the descent with your hamstrings.
Keep lowering until your torso approaches parallel to the floor or you can no longer control it.
Pull yourself back up with your hamstrings, letting the cable help, without bending at the hips.
Return to the tall kneeling position with hips extended before beginning the next rep.

Common mistakes

Bending at the hips
Free-falling through the bottom
Loose or shifting ankle anchor
Using too much machine assistance
Pulling the bar forward with the arms

Form cues

Move only at knees
Keep hips fully extended
Fight the way down
Use less assistance over time

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

Standing Resistance Band Leg Curl Easier

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Lying Leg Curl Beginner
Easier Kneeling Leg Curl Beginner
This exercise Cable Assisted Nordic Hamstring Curl Intermediate

Too hard for now? Start with the Kneeling Leg Curl.

Quick answers

What muscles does the Cable Assisted Nordic Hamstring Curl work?

Primary: Hamstrings 10/10. Also works: Glutes 5/10, Calves 4/10.

When should I do the Cable Assisted Nordic Hamstring Curl in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Cable Assisted Nordic Hamstring Curl?

Strength: 3–4 sets of 4–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min, 3–4 reps in reserve.