Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Calves, Glutes
Target Muscle Group


Hamstrings Muscle Anatomy Diagram

Partner Assisted Nordic Hamstring Curls Overview

The partner assisted Nordic hamstring curls are a variation of the Nordic hamstring curl and an exercise used to strengthen the muscles of the hamstring.

This bodyweight alternative to the hamstring curl is uses gravity to hammer your hamstrings and is an excellent option to spark hamstring growth or improve your larger compound lifts, such as the squat and deadlift.

Partner Assisted Nordic Hamstring Curls Instructions

  1. Setup in a tall kneeling position with your hips extended and torso upright.
  2. Have a partner hold your ankles and use their bodyweight as a counterweight.
  3. Keeping your hips extended, begin to lower yourself as slowly as possible until you can no longer control the descent.
  4. At this point, allow yourself to fall to the floor in a controlled fashion and “catch” yourself with your arms.
  5. Give yourself just enough of a push off the floor to get back into a position where you can pull yourself back to the start using your hamstrings.
  6. Repeat for the desired number of repetitions.

Partner Assisted Nordic Hamstring Curls Tips

  1. If you don’t have access to anyone who can hold your ankles in place, consider a setup with a power rack whereby your ankles are positioned underneath the squat pad on a weighted barbell and you have a pad underneath your knees.
  2. Ideally you should look to keep your hips extended throughout the duration of the set, don’t allow them to shoot back and take tension off of your hamstrings.
  3. When extending the glutes, you shouldn’t feel any pressure or contraction through the lower back. If you find yourself getting a pump through your spinal erectors then you’re likely substituting spinal extension for hip extension.
  4. Remember, it’s a controlled drop when you can’t maintain tension with the hamstrings anymore. At that point you should still seek to keep the hamstrings active but only use the arms as little as necessary.