- EquipmentBodyweight
- PatternSquat
- Reps5 to 12 reps
- Joint loadKnee
Kneel on a padded surface with your knees hip width apart, toes on the floor and your body upright from knees to head.
First cueKeep the hips straight, not bent.
How to do the Reverse Nordic Curl
Set up. Kneel on a padded surface with your knees hip width apart, toes on the floor and your body upright from knees to head.
- Lean your body back slowly as one straight line from knees to shoulders.
- Go back only as far as you can control.
- Use your thighs to pull yourself back upright.
Form cues
- Keep the hips straight, not bent.
- Move slowly.
- Shorten the range to make it easier.
Common mistakes
- Bending at the hips to cheat the lean.
- Dropping back further than you can return from.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Abs.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Reverse Nordic Curl, from the same catalog the StatBlockFit app logs.
- Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Glute Bridge Same legs session: it trains the glutes.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Reverse Nordic Curl first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
- Glute Bridge 3 × 10 to 25 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Heel-Elevated Goblet Squat
Kettlebell
Gym or cable swap
Hack Squat
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Wall Sit (same movement, lighter) and Couch Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Reverse Nordic Curl is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Reverse Nordic Curl?
Set up: Kneel on a padded surface with your knees hip width apart, toes on the floor and your body upright from knees to head. Steps: 1. Lean your body back slowly as one straight line from knees to shoulders. 2. Go back only as far as you can control. 3. Use your thighs to pull yourself back upright. Form cues: Keep the hips straight, not bent. Move slowly. Shorten the range to make it easier. Common mistakes: Bending at the hips to cheat the lean. Dropping back further than you can return from.
What muscles does the Reverse Nordic Curl work?
It trains the quads as its main target and works the abs on the way.
What can I do instead of the Reverse Nordic Curl?
At home: Heel-Elevated Goblet Squat. In a gym: Hack Squat. Each trains the same main muscle.
What should I pair the Reverse Nordic Curl with?
Good partners in the same workout are Nordic Curl, Glute Bridge, Single-Leg Calf Raise and Monster Walk.