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Legs
Reverse Nordic Curl
A kneeling quadriceps exercise loading the thighs as the body leans backward with extended hips.
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Target
Legs
Category
Lower body · Isolation
Difficulty
Advanced
Sets
3
Reps
6-10
Execution
How to perform
1. Kneel on a padded surface with knees comfortably spaced and feet supported.
2. Brace your abdomen, squeeze your glutes and keep shoulders, hips and knees aligned.
3. Lean backward from the knees only through a pain-free range, using a band or support if needed.
4. Use your quadriceps to return upright without folding at the hips; stop if knee pain occurs.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Kneel on a padded surface with knees comfortably spaced and feet supported
- 2Brace your abdomen, squeeze your glutes and keep shoulders, hips and knees aligned
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.