50% Reverse Nordic Curl

Technique

How to perform 50% Reverse Nordic Curl

1. Start in a tall kneeling position with your knees hip-width apart and the tops of your feet flat on the floor, hands crossed over your chest.
2. Engage your core and glutes, maintaining a straight line from knees through shoulders.
3. Inhale as you slowly hinge backward from the knees, leaning to about halfway of your comfortable range without bending at the hips.
4. Pause briefly while keeping your torso rigid and feeling tension in your quadriceps.
5. Exhale as you contract your quads to return your body to the upright tall kneeling position.
6. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch 50% Reverse Nordic Curl

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.