50% Reverse Nordic Curl

GymDaze demonstration

Watch 50% Reverse Nordic Curl

Technique

How to perform 50% Reverse Nordic Curl

1. Kneel tall with knees about hip-width apart, the tops of your feet on the floor and arms across your chest.
2. Keep the hips extended so the thighs and torso form one line.
3. Lean backward about halfway through your controlled range by bending at the knees, not the hips.
4. Pause without arching the lower back or folding forward.
5. Extend your knees to bring the body back to tall kneeling.

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.