Exercise guide · Legs & Glutes

Reverse Nordic Curl

The Reverse Nordic Curl is a bodyweight quadriceps exercise performed by leaning the entire torso and thighs backward from the knees. Unlike the hamstring-focused Nordic Curl, you face upright with the hips extended rather than lowering the torso forward.

Targets: Quads
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Reverse Nordic Curl

Kneel on a padded surface with knees about hip-width apart, the tops of the feet supported, and the torso upright.
Brace your trunk, contract the glutes, and keep a straight line from the knees through the hips to the shoulders.
Lean the whole rigid body backward by bending only at the knees while keeping the hips fully extended.
Descend only as far as you can control without hip flexion or knee discomfort, then use the quadriceps to pull the body upright.
Reset tall over the knees and repeat smoothly without bouncing or pushing off the floor.

Form cues

Keep hips fully extended
Lean backward as one unit
Move only at the knees
Pull upright with the quads

Common mistakes

Lowering the torso forward like a hamstring Nordic Curl
Sitting the hips back toward the heels
Arching the lower back instead of maintaining a rigid line
Descending farther than knee mobility and strength allow

Muscles worked

Primary

Quads

Secondary

None significant

Safety: Use generous knee padding and begin with a shallow range. Hold a stable support or use a band for assistance if needed, and stop for sharp knee or back pain.

Alternatives

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