Assisted Reverse Nordic Curl

Technique

How to perform Assisted Reverse Nordic Curl

1. Anchor a sturdy resistance band overhead and grasp it with both hands at chest height while kneeling tall with knees hip-width apart and feet flat.
2. Engage your core and glutes to keep a straight line from knees through shoulders.
3. Inhale as you hinge backward from the knees, allowing your torso to lean while using the band for controlled assistance.
4. Descend until your thighs create a comfortable stretch or your back approaches the floor, keeping hips extended and elbows slightly bent.
5. Exhale as you pull lightly on the band and contract your quads to return to the upright kneeling position.
6. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Assisted 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.