LEGS · ISOLATION
Reverse Nordic Curl
A controlled kneeling movement that trains the quadriceps through a long knee range.
Primary musclesQuads
Secondary musclesCore, Hip flexors
EquipmentBodyweight, Mat
DifficultyIntermediate · Knee Flexion
How to perform
- Kneel tall with hips extended and brace.
- Lean the torso backward while keeping the hips extended.
- Use the quads to return upright.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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