Quadriceps · Advanced

Reverse Nordic Curl

Advanced bodyweight quad drill emphasizing controlled knee extension strength.

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Reverse Nordic Curl demonstration

Exercise overview

Training details

QuadricepsHip FlexorsCore

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Kneel tall with the knees on a pad and the body straight from knees to head.
02Squeeze the glutes and keep the ribs down.
03Lean backward from the knees while the hips stay extended.
04Go only as far as the quads can control without low-back arching.
05Pull yourself back upright by driving the shins into the floor.

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