Videos
Instructions
- Kneel on a soft surface with knees hip-width apart and torso upright.
- Keep hips fully extended and arms at sides or crossed over chest.
- Slowly lean your torso backward while maintaining a straight line from knees to shoulders.
- Lower as far as you can without breaking form, then engage quads to return to start position.
Technical Tips
- Keep glutes and core tight to maintain a straight body line.
- Avoid bending at the hips during the descent.
- Move slowly and with control, especially when returning to the start.
Breathing Tips
- Inhale as you begin to lean back.
- Exhale during the return phase to upright position.
Medical restrictions
- Knee joint injuries or patellofemoral pain syndrome
- Quadriceps tendonitis
- Lower back instability or acute lumbar issues
The Reverse Nordic Bodyweight exercise is a highly effective lower-body movement that specifically targets the quadriceps through a deep eccentric contraction. Unlike traditional squats or lunges, this exercise isolates the quads without significant involvement from the glutes or hamstrings. It is performed in a kneeling position with a slow backward lean of the torso, forcing the quadriceps to engage intensely to control the descent and return motion. Ideal for building strength, mobility, and control, this movement enhances joint resilience and improves muscle endurance. Due to its demanding nature, it is best suited for advanced trainees seeking progressive overload without equipment. The Reverse Nordic Curl is also used in athletic conditioning and rehabilitation contexts to increase knee extension strength and reduce injury risk. No external weights are required, making it a practical yet challenging addition to any bodyweight training regimen.
What muscles do Reverse Nordic Curls target?
Reverse Nordic Curls primarily target the quadriceps, especially through eccentric loading, while also engaging the glutes, core, and hip flexors for stabilization.
Is the Reverse Nordic Curl safe for the knees?
When performed with proper technique and joint alignment, the Reverse Nordic Curl can strengthen the knee extensors and reduce injury risk, but individuals with knee issues should consult a professional first.
Do I need any equipment for Reverse Nordic Curls?
No, Reverse Nordic Curls can be performed entirely without equipment, although a soft surface like a yoga mat is recommended for knee comfort.
How often should I do Reverse Nordic Curls?
Two to three times per week is sufficient for most individuals, allowing time for recovery due to the high eccentric load on the quadriceps.
Can beginners do the Reverse Nordic Curl?
The Reverse Nordic Curl is an advanced exercise and may be too intense for beginners. It’s best to build foundational quad strength before progressing to this movement.