Assisted One-Leg Reverse Nordic Curl

GymDaze demonstration

Watch Assisted One-Leg Reverse Nordic Curl

Technique

How to perform Assisted One-Leg Reverse Nordic Curl

1. Secure a long loop band to a suitable overhead anchor and hold it at chest height.
2. Kneel on one knee with that lower leg supported by the floor and the other leg lifted.
3. Maintain a straight line from the working knee through your hips to your shoulders.
4. Lean backward around the working knee, keeping the hips extended and using the band to control the descent.
5. Stop at the range you can reverse without folding at the hips, then extend the knee to return upright with band assistance.
6. Keep the free leg off the floor through the repetition.
7. Finish the intended repetitions, then change legs.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.