Reverse Nordic Curl
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Mat
Primary muscle group
Quadriceps, Hip Flexors
Secondary muscle groups
Rectus Abdominis, Gluteus Maximus
Movement pattern
Kneeling Eccentric Knee Extension
Training goal
Injury Resilience
Sport
Sprinting, Football, Soccer, Basketball, General Athletic Development
Overview
Purpose. Build quadriceps strength at long muscle lengths, the mirror image of the Nordic hamstring curl.
How it fits the system. An intermediate-level kneeling eccentric knee extension entry in the Strength section, programmed to develop injury resilience. Related work in the library: Wall Sit and Landmine Squat.
Primary muscles
Quadriceps, Hip Flexors
Secondary muscles
Rectus Abdominis, Gluteus Maximus
Movement pattern
Kneeling Eccentric Knee Extension
Equipment
Mat
Difficulty
Intermediate
How to Perform
- Kneel tall on a mat with the knees hip-width and the toes pointed.
- Squeeze the glutes and keep the hips extended.
- Lean backwards slowly, keeping a straight line from knees to shoulders.
- Go only as far as control allows, then return by pulling with the quadriceps.
Coaching Cues
- "Hips stay forward — do not sit back."
- "Straight line knees to head."
- "Control the descent, do not fall."
Common Mistakes
- Breaking at the hips and turning it into a sit-back.
- Descending faster than the quadriceps can control.
Progressions & Regressions
Progressions
Increase range, slow the tempo, or hold a plate at the chest.
Regressions
Reduce range, or use a band or a partner for assistance.
When to Use It
When to use
Knee injury resilience and quadriceps strength at long lengths.
When not to use
Patellar tendon or knee pain, or acute quadriceps strain.
Programming
5–8 reps, 3 sets, 90 seconds rest.
Popular
Popular Articles
