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Reverse Nordic Curls (Banded)

A hamstring strengthening exercise using resistance bands to provide assistance while performing the reverse nordic curl movement pattern.

Exercise Overview

Category

General Resistance

Exercise Type

Strength

Difficulty Level

Intermediate

Technique

Kneel on a padded surface with a resistance band secured behind you and held in your hands. Keep your body straight from knees to head. Slowly lower your upper body forward by bending at the knees while the band provides assistance. Use your hamstrings to control the movement, then return to the starting position.

Starting Position

Begin kneeling with resistance band secured behind you and held in hands, body forming a straight line from knees to head.

Finishing Position

Return to the starting kneeling position with body straight and hamstrings engaged to maintain control throughout the movement.

Form Cues

Keep your body straight, control the descent with band assistance, engage your hamstrings, maintain core tension

Common Mistakes

Relying too much on the band, not maintaining straight alignment, rushing the movement, insufficient hamstring engagement

Progression Tips

Use lighter resistance bands, perform without band assistance, or add weight vest.

Regression Tips

Use stronger resistance bands, perform partial range of motion, or start with glute-ham raises on a machine.

Safety Notes

Stop if you experience pain in the knees or lower back. Ensure proper band securing and padding. This exercise requires good hamstring strength.