Reverse Nordic Curl

GymDaze demonstration

Watch Reverse Nordic Curl

Technique

How to perform Reverse Nordic Curl

1. Kneel with your knees about hip-width apart and the tops of your feet on the floor; a mat is optional.
2. Hold your arms across your chest, by your sides or forward for balance.
3. Keep your hips extended and maintain a straight line from your knees through your torso.
4. Lean backward by bending at the knees, keeping your hips from folding.
5. Lower only as far as you can maintain that alignment and control.
6. Use your quadriceps to extend your knees and bring your body back to tall kneeling along the same path.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.