Smart Workout Diary

Reverse Nordic Curl

A kneeling quadriceps exercise in which the body leans backward as one unit while the hips remain extended.

Demonstration

Reverse Nordic Curl — demonstration 1
Reverse Nordic Curl — demonstration 2

Instructions

  1. Kneel on a padded surface with knees about hip-width apart. Keep your thighs, hips and torso aligned.
  2. Brace your abdomen and squeeze your glutes. Slowly lean backward from the knees without sitting onto your heels or arching your lower back.
  3. Lean only as far as you can control, then use your quadriceps to return to the upright kneeling position.
Muscle Group
Quads
Other Muscle Groups
Abs, Glutes
Type
Strength
Mechanics
Isolation
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Start with a small range and keep the movement smooth.
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