Nordic Hamstring Curl With Swiss Ball Assist
Nordic Hamstring Curl With Swiss Ball Assist
Use a Swiss ball for light support so you can train the full Nordic range with scalable assistance while still emphasizing strong eccentrics.
Muscles Targeted
Hamstrings (eccentric emphasis at longer lengths), plus trunk/glute support for alignment.
Key Benefits
- Lets you practice full-range Nordics before you’re ready for bodyweight
- Assistance is adjustable—use the ball only as much as needed
- Great bridge from mini-range/isometric versions to full Nordics
- Still maintains strong eccentric hamstring demand
Equipment Needed
Swiss ball + ankle anchor + knee pad.
How to Perform
- Anchor ankles securely and place the Swiss ball in front of you.
- Set hands/forearms on the ball for light support.
- Lower forward under control, using the ball only as needed.
- Maintain a straight line from shoulders to knees.
- Reset and repeat with smooth eccentrics.
Programming Options
- 2–4 sets of 3–6 reps
- Rest 2–3 minutes between sets
- Progress by using less assistance and increasing controlled range
Why This Variation Works
You can train deeper ranges safely while still producing high hamstring tension, which makes the transition to true bodyweight Nordics much smoother.
When to Use It
Nordic progression phases, return-to-sprint blocks, or anytime full bodyweight Nordics are too aggressive.
Frequently Asked Questions
How much should I push on the ball?
As little as possible while keeping the lowering controlled—reduce assistance over time.
What if I still can’t control the bottom?
Use mini-range or isometric Nordics first, then return to Swiss ball assist.
How often should I train this?
Most athletes do best with 1–2 sessions per week depending on sprint volume.