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#
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.
