Single-Leg Reverse Nordic Curl

Quads, CoreBodyweight

A kneeling isolation exercise designed to build quad and core strength. Emphasizing one leg increases intensity and demands deep mental focus, developing quad power in a lengthened position.

How to do it

1Kneel on a padded surface with your torso upright and feet anchored or planted.

2Shift most of your body weight onto one leg, unweighting the other slightly.

3Squeeze your glutes and brace your abs to maintain a rigid line from knees to shoulders.

4Slowly lean your torso back by bending at the knees—do not bend at the hips.

5Contract your quads forcefully to pull your body back to the upright position.

Common mistakes

Hinging at the hips, which takes the load off the quadriceps.

Excessive arching in the lower back due to a loose core.

Jerking back up quickly, creating unsafe force on the knee ligaments.

Breathing

Inhale as you lean backward, exhale as you pull yourself back up.

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.