The glute machine is one of the best exercises for hamstring size and strength. You can also do the “natural” version by kneeling on a mat with your feet anchored down. The challenge with this version is that leverage is much more difficult.
Many strong lifters can’t even do a Nordic leg curl. Many have to do eccentric reps (just to get down). This can work, but doing eccentric reps with more than your one rep max will make you very sore and can delay recovery.
By adding band assist, you can start at your current strength level. Bands are perfect because they provide the most help at the bottom (where you need it most) and the least help at the top (where you don’t).
Regression: Use more bands, thicker bands, or a higher anchor point.
Progression: Use fewer bands, thinner bands, or move the anchor point lower.
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