Banded Reverse Nordic Curl

BANDED REVERSE NORDIC CURL

The banded reverse nordic curl is an assisted strengthening exercise for the knee extensors. Start by looping a heavy pullup assist band around the body and anchor it to a stable pull up bar or squat rack. Start in a tall kneel position and slowly lean backwards as far as you can without falling. Recline backwards while keeping a neutral hip angle. You may grip onto the band if you require additional assistance. Keep the core braced to hold a neutral spine. Once at end range, contract the quadriceps to return the body to a tall kneel position.

Muscles Involved:

• Superficial Front Line / Anterior Chain

  • Quadriceps

    • rectus femoris

    • vastus lateralis

    • vastus intermedius

    • vastus medialis

    • vastus medialis oblique (VMO)

  • Iliopsoas

    • psoas major

    • iliacus

  • Rectus Abdominus

  • Extensor Hallucis Longus

Related Conditions:

• Jumper’s Knee / Runner’s Knee

• Patellofemoral Pain Syndrome (PFPS)

• Quadriceps Tendinitis / Patellar Tendinitis

• Quadriceps Strain

• Meniscus Tear (Late Stage Rehab)

Exercise videos