Reverse Nordic Curl

QuadsBodyweight

A bodyweight isolation move leaning back from a kneeling position to stretch and strengthen the quads in a lengthened state. Requires strong core control.

How to do it

1Kneel tall with your hips locked out in line with your torso, crossing your arms over your chest.

2Squeeze your glutes and brace your core to fix your pelvis and protect your lower back.

3Lean back in a straight line from knees to head by bending only at your knees.

4Lower to a comfortable depth where you feel a deep stretch in your quads.

5Drive through your quads to pull your body smoothly back to the upright start position.

Common mistakes

Bending at the hips as you lean back, taking tension off the quads.

Arching your lower back excessively instead of staying locked from knees to shoulders.

Falling back too quickly, losing control and overstressing the knee joints.

Breathing

Inhale deeply as you lean back; exhale as you return to the starting position.

Make it harder or easier

To regress, reduce your range of motion and lean back only as far as comfortable; to progress, hold a weight plate or dumbbell at your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.