Band-assisted Nordic curl

A Nordic curl with a band from a high anchor behind you looped around your chest, taking off load where it is hardest — it builds hamstring strength as the muscle lengthens.

How to do it

1. 01Attach a band to a high, solid anchor behind you and loop it around your chest, under your arms.
2. 02Kneel on a pad with your ankles hooked under a heavy sofa or a low bar, or held by a partner, knees hip-width apart.
3. 03Squeeze your glutes and abs and extend your hips so your body forms a straight line from knees to head.
4. 04Lean forward as slowly as you can, braking with your hamstrings and keeping your hips straight; when you can no longer hold, catch yourself with your hands in a push-up position.
5. 05Give a light push with your hands if needed, then use your hamstrings, with the band's help, to pull yourself back up to tall kneeling.

Common mistakes

• Bending at the hips and sticking your butt out — squeeze your glutes and stay straight from knees to head.
• Dropping fast in the second half — use a thicker band so you can control the whole range.
• An unstable anchor or band — check both before you start and always kneel on a pad.

In the Nordic curl progression

1. 1Band-assisted Nordic curl
2. 2Nordic curl negative
3. 3Nordic curl

Standard to move on: 3 sets × 6, two sessions in a row.