Illustration of the Reverse Nordic Curl: Lean back from the knees with the hips locked out - stop before the low back arches.

isolation · Isolation

Reverse Nordic Curl

Reverse Nordic Curl is an isolation isolation movement for quads, using no equipment. 3 sets of 6-12, 1 min rest.

Primary muscle: Quads
Equipment: None — bodyweight
Difficulty: Advanced
Sets and reps: 3 × 6-12
Rest: 75s
Force: push

How to do it

1
Set up
Kneel on a mat, feet flat behind you, arms crossed on the chest.
2
The cue that matters
Lean back from the knees with the hips locked out - stop before the low back arches.
3
Work it
3 sets of 6-12, resting about 1 minute between them.