Reverse Nordic Curl: How To, Form & Muscles Worked

You control a backward lean from a tall kneel, extending and flexing the knees to load the quadriceps. The movement emphasizes eccentric and concentric quad work while the hips stay extended.

How to do the Reverse Nordic Curl#

Kneel with knees hip-width and have your feet secured under a pad, partner, or stable object.
Brace your core and glutes and keep your hips locked in extension so your torso and thighs form a straight line.
Slowly lean back from the knees, lowering your torso in a controlled manner while maintaining hip alignment.
Stop before your hips start to bend or you lose control, then drive through the shins and contract the quads to return upright.
Repeat for the desired reps, adding resistance on your torso if using extra load.

Muscles worked#

Primary: Quads (Quadriceps Femoris)
Secondary: Abs (Rectus Abdominis), Glutes (Gluteus Maximus)

Common mistakes#

Hinging at the hips instead of extending from the knees.
Allowing the hips to sag or the lower back to overarch.
Pushing back up with the hands instead of using the quads.
Dropping too quickly on the descent and losing control.
Not securing the feet so they lift or shift during the movement.

Frequently asked questions#

What muscles does the Reverse Nordic Curl work?

The Reverse Nordic Curl primarily works the quads. The abs, glutes assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, glutes, lighten the load and slow the lowering phase.

What equipment do I need for the Reverse Nordic Curl?

None. The Reverse Nordic Curl is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Reverse Nordic Curl suitable for beginners?

Not as one of your first exercises. The Reverse Nordic Curl is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Reverse Nordic Curl?

Aerobics, Bear Crawl, Bear Crawl Hold all train the same primary muscles as the Reverse Nordic Curl. Pick whichever one matches the equipment in front of you.

How to do the Reverse Nordic Curl#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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