One-Leg Reverse Nordic Curl

Technique

How to perform One-Leg Reverse Nordic Curl

1. Kneel tall on your right knee with the top of your right foot flat on the floor and your left leg lifted so the knee stays bent at 90 degrees off the ground.
2. Engage your core and glutes, keeping a straight line from your right knee through your shoulders while crossing your arms over your chest.
3. Inhale as you hinge backward from your right knee, leaning your torso and hips together while maintaining the left leg’s position and keeping your right shin anchored.
4. Descend until you feel a strong stretch in your right quadriceps or reach your comfortable depth without letting your hips flex or your left leg drop.
5. Exhale as you contract your right quadriceps to pull your torso back up to the tall kneeling position under control, keeping the left leg lifted throughout.
6. Repeat for the prescribed repetitions, then switch legs and perform the movement on the opposite side.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.