Nordic Curl with Slider
Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Sliders
Difficulty
Advanced
Type
Pull
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For training your hamstrings, the Nordic Curl with Slider is a solid advanced-level pulling movement in the isolation category. Use as progression toward unassisted nordic curls.
Everything You Need to Know About the Nordic Curl with Slider
The Nordic Curl with Slider is a advanced exercise exercise that targets your Hamstrings (biceps femoris) and Semitendinosus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as progression toward unassisted nordic curls. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced athletes building to full nordics. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Nordic Curl with Slider
Primary
Secondary
Stabilizers
Nordic Curl with Slider form guide
- 1
Kneel on a pad with a slider under your hands.
- 2
Anchor your ankles under a secure object.
- 3
Begin lowering your body toward the floor.
- 4
Slide hands forward as you lower with control.
- 5
Use hamstrings to pull yourself back up.
- 6
Slide hands back as you return to starting.
What are the best tips for the Nordic Curl with Slider?
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.
What are common Nordic Curl with Slider mistakes to avoid?
Relying too heavily on hand push for assistance.
A poor grip during the Nordic Curl with Slider limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Bending at hips instead of staying straight.
Losing hip position during the Nordic Curl with Slider shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Losing control during the lowering phase.
On pulling movements like the Nordic Curl with Slider, this mistake typically means your arms are doing work that should come from your Hamstrings (biceps femoris). Initiate every rep by engaging your Hamstrings (biceps femoris) first, then let your arms follow.
Not using hamstrings on the way back up.
A compromised back position during the Nordic Curl with Slider puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Nordic Curl with Slider right for you?
Intermediate to advanced athletes building to full nordics.
How to Program the Nordic Curl with Slider
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 90-120 seconds.
What are good alternatives to the Nordic Curl with Slider?
Nordic Curl
Assisted Nordic Curl
Glute Ham Raise
Other Variations
- Nordic Curl Band Assisted
- Nordic Curl Negatives
- Full Nordic Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Nordic Curl with Slider — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Have adequate hamstring strength before attempting.
- Control descent speed to avoid muscle strain.