Reverse nordic curl
- Muscle group
- Legs
- Primary muscles
- Quadriceps
- Kneel on a soft surface with your body upright and your knees about shoulder-width apart.
- Maintain a straight line from your head to your knees by engaging your core and squeezing your glutes.
- Slowly lean your torso backward as far as possible, resisting the weight on the way down.
- Use your quads to pull your body back up to the starting position.
Tips
- Keep your hips fully extended throughout the movement so your body forms a straight line from knees to head rather than bending at the hips as you lean back.
- Control the descent at a steady pace, resisting the pull of gravity the entire way down rather than letting your torso drop freely.
- Lower only as far as you can maintain the straight body line and pull yourself back up under control. Stopping short of your limit is preferable to losing position.
Common mistakes
- Bending at the hips as the torso leans back, so the body folds rather than moving as one rigid unit from knees to head.
- Letting the torso drop quickly on the way down instead of actively resisting throughout the descent.
- Pushing off the floor or using the arms to assist the return, rather than pulling the torso back up using the quadriceps.
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