Strength Training · Calisthenics
Reverse Nordic Curl
The reverse Nordic curl is a bodyweight exercise that trains your quadriceps as you lean backward from a tall kneeling position and pull yourself upright.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel upright on a mat with your knees hip-width apart and the tops of your feet resting on the floor.
- Cross your arms over your chest.
- Lower yourself backward by bending at your knees, keeping your shoulders, hips, and knees in one straight line.
- Straighten your knees back to the upright kneeling position.
Form cues
- Brace your belly.
- Squeeze your glutes.
- Exhale as you rise.
Common mistakes
- Sitting toward your heelsKeep your hips extended so your thighs move backward with your torso.
- Arching your lower backKeep your ribs stacked over your pelvis rather than lifting your chest.
- Dropping into the bottomTake about three seconds to lower instead of letting gravity pull you down.
Safety
Leaning too far back places a large demand on the quadriceps in a stretched position, which can strain the muscle or irritate the knee. Losing control can also cause you to fall backward.
- Start with a shallow lean that you can reverse without momentum.
- Use enough padding to prevent uncomfortable pressure on your kneecaps.
- End the set when you can no longer control the lowering phase.
- Stop if you feel sharp pain in your knees or thighs.
If you have ongoing knee or ankle pain, or a recent quadriceps injury, ask a physiotherapist whether this movement is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min
Increase your leaning range gradually before adding repetitions.