Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Sliders
Difficulty
Advanced
Type
Pull
See how Nordic Curl with Slider could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Nordic curl with slider places your hands on sliders to provide assistance as you perform the challenging Nordic curl. As you lower your body, your hands slide forward on the sliders, catching you at the bottom and helping you push back up. This allows productive Nordic curl training before you can perform unassisted reps.
When to use it
Use as progression toward unassisted nordic curls.
Who it's for
Intermediate to advanced athletes building to full nordics.
Kneel with ankles anchored and hands on sliders in front of you. Lower your body forward while sliding your hands out, then use your hamstrings combined with a push from your hands to return upright. Gradually reduce how much you push with your hands as strength improves.
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Kneel on a pad with a slider under your hands.
Anchor your ankles under a secure object.
Begin lowering your body toward the floor.
Slide hands forward as you lower with control.
Use hamstrings to pull yourself back up.
Slide hands back as you return to starting.
The slider provides assistance for the movement.
Focus on controlling the eccentric portion.
Gradually reduce slider assistance over time.
Keep core braced throughout entire movement.
Program Nordic curls with sliders as a progression toward unassisted Nordic curls, when band assistance is unavailable, or to control the exact amount of assistance. Use them 2-3 times per week. They pair well with hip hinge movements.
Relying too heavily on hand push for assistance.
An inconsistent grip during the Nordic Curl with Slider can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Bending at hips instead of staying straight.
Losing hip position during the Nordic Curl with Slider changes the loading pattern and can reduce the intended work for your Hamstrings (biceps femoris). Keep your hips aligned with the setup cues and move only through the range you can control.
Losing control during the lowering phase.
On a lower-body pulling movement like the Nordic Curl with Slider, this mistake changes the intended joint path and can reduce tension on your Hamstrings (biceps femoris). Keep the working leg stable and move through a controlled range.
Not using hamstrings on the way back up.
Changing your back position during the Nordic Curl with Slider can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Intermediate to advanced athletes building to full nordics.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5-8 reps. Rest 90-120 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Nordic Curl with Slider could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Nordic Curl with Slider
The Nordic Curl with Slider primarily targets the Hamstrings (biceps femoris), Semitendinosus, making it an effective exercise for hamstrings development. Secondary muscles worked during the Nordic Curl with Slider include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip flexors.
Our library labels Nordic Curl with Slider as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Nordic Curl with Slider. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Nordic Curl with Slider is a sliders. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Nordic Curl with Slider include: Nordic Curl, Assisted Nordic Curl, Glute Ham Raise. These exercises target similar muscle groups as the Nordic Curl with Slider and can be used as substitutes based on your equipment availability, gym setup, or training preferences.