Reverse Nordic Curl
Feet anchored while leaning torso backward
- Level
- Advanced
- Movement
- Nordic curl · Kneeling
- Tracks
- Reps only
Works
Quadriceps Glutes Abdominals
How to do it
- Kneel on a soft surface with your hips fully extended and torso upright.
- Anchor your feet securely under a heavy object or have a partner hold them.
- Engage your core and glutes to maintain a straight line from knees to head.
- Slowly lean your entire body backward by bending only at the knees.
- Descend until you feel a strong stretch in the quads or your thighs touch your calves.
- Drive through your shins to pull your torso back to the starting position.
Common mistakes
- Bending at the hips instead of keeping the torso rigid.
- Leaning back too quickly and losing control of the descent.
- Allowing the lower back to arch excessively during the movement.
- Stopping the range of motion before reaching full knee flexion.
Safety
Stop immediately if you feel sharp pain in the knee joint or patellar tendon.
Ensure your knees are padded to prevent bruising or skin abrasion.
Tips
- Keep your hips locked in extension throughout the entire movement.
- Imagine pushing your knees forward into the floor as you lean back.
- Control the descent for three seconds to maximize time under tension.
Details
- Base movement
- Nordic curl
- Legs
- Both
- Legs straight or bent
- Bent knees
- Hand orientation
- Pronated (palms down / away)
- Body position
- Kneeling
