Reverse Nordic Curl

A bodyweight quadriceps exercise performed kneeling, leaning the torso backward under control while keeping the hips extended.

How to do it

1. Kneel on a pad with your knees hip-width apart, shins and the tops of your feet on the floor, and your torso upright.
2. Keep your hips extended and core braced.
3. Slowly lean your torso backward while keeping your body in a straight line.
4. Lower as far as you can control with your quadriceps.
5. Pull yourself back up to the starting position.
6. Repeat for the desired number of reps.

Tips

• 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.

Muscles

Primary: Quadriceps

Secondary: Hip flexors, Abs