Library / Hamstrings
Assisted Nordic Hamstring Curl
Bodyweight · Isolation · Isolation
Hamstrings GlutesCalvesCore
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Calves, Core
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Advanced
- Working rep range
- 5-8 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Anchor your ankles securely and keep your hips fully extended in line with your torso.
- Lower yourself forward as slowly as possible (3 to 5 seconds) resisting gravity with your hamstrings.
- Use a band or light push from the floor to assist the concentric return if needed.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Hang Snatch | Barbell swap | Barbell |
| Dumbbell Clean | Dumbbell swap | Dumbbell |
| Prone Lying Leg Curl | Machine swap | Machine |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
| Seated Machine Leg Curl | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.