Reverse Nordic Curl

KneeStrength and ConditioningStrength TrainingAnterior ChainSuperficial Front Line
Written By David Song

REVERSE NORDIC CURL

This is an advanced eccentric and concentric strengthening exercise for the knee extensors. Start in a tall knee position and slowly lean backwards as far as you can without falling and keeping a neutral hip angle. 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:

  • Quadriceps

  • Superficial Front Line

  • Anterior Chain

Related Conditions:

  • Jumper’s Knee / Runner’s Knee

  • Patellofemoral Pain Syndrome (PFPS)

  • Quadriceps Tendinitis / Patellar Tendinitis

  • Quadriceps Strain

  • Meniscus Tear (Late Stage Rehab)

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Banded Reclining Hero Pose
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Single Leg Reclining Hero Pose
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Single Leg Reclining Hero Pose
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Superficial Fascial Front Line, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, Quadriceps, Quadriceps Stretch, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Flexibility, Knee Flexion, Knee, Knee Extensor, Rectus Abdominis
David Song
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Assisted Reverse Nordic Curl