Reverse Nordic Curl
A kneeling quad exercise: keep the body in one straight line from knees to head and lean back by bending only at the knees, then return. With the hips extended it loads the rectus femoris in a long position. Choose it for quad work with no equipment.
Updated
Primary muscles: Quadriceps. Supporting muscles: Core. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Kneel on a pad with the knees hip width apart and the tops of the feet flat behind you.
- Squeeze the glutes so the knees, hips and shoulders form one straight line.
- Cross the arms over the chest and brace the core.
- Lean back under control by bending only at the knees.
- Stop at the deepest point you can still reverse without the hips bending.
- Drive the shins into the pad and pull the torso back to upright with the quads.
Watch for
- Hips bending so you sit back toward the heels.
- Low back arching as you lean further.
- Dropping the last part of the range instead of controlling it.
Breathing
Inhale and brace before leaning back, exhale as you return to upright.
Tip
Start with a short lean and add range over the weeks; a band anchored in front of you can assist the return.
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