Reverse Nordic Curl

Technique

How to perform Reverse Nordic Curl

1. Begin by kneeling on a padded surface with your knees hip‑width apart and the tops of your feet flat on the floor.
2. Cross your arms over your chest or hold them at your sides for balance.
3. Engage your core and glutes, keeping a straight line from your knees through your hips, torso, and head. This is your starting position.
4. Inhale as you slowly hinge backward from your knees, maintaining hip extension and a rigid torso.
5. Lean back until you feel a strong stretch in your quadriceps without losing control. If needed, extend your arms forward to counterbalance while keeping your spine neutral and avoiding any bend at the hips.
6. Exhale as you contract your quads to pull your torso back to the upright starting position, maintaining control throughout the movement.
7. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch 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.