Reverse Nordic Curl Negative

Technique

How to perform Reverse Nordic Curl Negative

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.
4. This is your starting position.
5. Inhale as you slowly hinge backward from your knees, maintaining hip extension and a rigid torso.
6. Lean back until you feel a strong stretch in your quadriceps without losing control.
7. Pause here for a second and feel the contraction before breaking at th hips and repositioning yourself at the top.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Reverse Nordic Curl Negative

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.