How To Do Reverse Nordic Curls For Quad Strength

Reverse Nordic Curls: A Comprehensive Guide
Description and Execution:
Reverse Nordic Curls are an advanced bodyweight exercise primarily targeting the quadriceps. To perform this exercise:
1. Starting Position: Kneel on a padded surface or mat. Ensure your knees are shoulder-width apart, and your feet are securely anchored (use a partner or an immovable object for stability).
2. Body Alignment: Keep your torso upright and your hips fully extended. Engage your core to maintain a straight line from your head to your knees.
3. Descending Phase:Slowly lean your torso backward while keeping your hips extended. Control the movement to engage your quadriceps throughout. Lower yourself as far as possible without compromising form.
4. Ascending Phase:Push through your quads to return to the starting position. Engage your core and maintain a straight back throughout the ascent.
5. Repetitions:Perform 3-4 sets of 6-10 repetitions, adjusting based on your fitness level.
Modifications:
Easier Variation: To make the Reverse Nordic Curl easier, try performing the exercise with a more upright torso. Use a resistance band for support or perform the movement on an incline, such as a slanted bench.
Challenging Variation:For increased difficulty, add resistance by holding a weight plate or using a barbell.
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This is not medical advice. Please seek the guidance of a health care provider.
Educate Empower Exercise
Aleks Physio
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