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Exercise guide
Reverse Nordic Curl
A bodyweight quadriceps exercise performed kneeling, leaning the torso backward under control while keeping the hips extended.
What this exercise works
- Muscles
- quadriceps · hip flexors · rectus abdominis
- Goals
- hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Kneel on a pad with your feet flat and torso upright.
- Keep your hips extended and core braced.
- Slowly lean your torso backward while keeping your body in a straight line.
- Lower as far as you can control with your quadriceps.
- Pull yourself back up to the starting position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your hips extended throughout — don't let them fold.
- Lower only as far as you can control.
- Use a pad under the knees for comfort.