Primary
Hamstrings
Secondary
Glutes, Core
Equipment
Sliders
Difficulty
Advanced
Type
Pull
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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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We slot it into the right day with sets, reps, and progression you can follow.
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.
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.
Intermediate to advanced athletes building to full nordics.
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.
MySetPlan places Nordic Curl with Slider inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Nordic Curl with Slider
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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.
The Nordic Curl with Slider is rated as advanced difficulty, meaning it requires some training experience. Intermediate to advanced athletes building to full nordics. Focus on proper technique and consider starting with easier variations.
For the Nordic Curl with Slider, the recommended approach depends on your goals. 3-4 sets of 5-8 reps. Rest 90-120 seconds. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-12 reps.
The Nordic Curl with Slider typically requires a sliders, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.