Assisted One-Leg Reverse Nordic Curl

Technique

How to perform Assisted One-Leg Reverse Nordic Curl

1. Anchor a sturdy band overhead and grasp it with both hands at chest height while kneeling tall on your right knee, left leg hovering with knee bent at 90 degrees.
2. Engage your core and glutes to keep a straight line from your right knee through your shoulders, using the band for balance.
3. Inhale as you hinge backward from your right knee, leaning your torso and hips together while keeping your left leg lifted and your right shin flat on the floor.
4. Descend under control until you feel a strong stretch in your right quadriceps or reach your comfortable halfway depth, lightly pulling on the band for assistance.
5. Exhale as you contract your right quad and use the band to help return your torso to the upright tall kneeling position without dropping your left leg.
6. Repeat for the prescribed repetitions, then switch to kneeling on your left knee and perform the movement on the opposite side.

Recommended external demonstration

Watch Assisted One-Leg 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.