One-Leg Reverse Nordic Curl

Technique

How to perform One-Leg Reverse Nordic Curl

1. Kneel on one knee with the top of that foot on the floor; use a mat for cushioning if desired.
2. Lift the opposite knee clear with that leg bent and keep your hands off external supports.
3. Hold the working hip extended and keep the trunk aligned with the working thigh.
4. Lean the trunk and thigh backward together by bending the working knee, keeping the supporting shin and foot in contact.
5. Stop within your established controlled range before the hips fold or balance is lost.
6. Extend the working knee to return upright without pushing with the hands.
7. Reset and repeat on the other 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.