Is the Reverse Nordic Curl bad for the knees?

When performed with control and appropriate range of motion, it is actually used to strengthen the patellar tendon and surrounding tissues. If you feel sharp pain, reduce the range of motion or use a resistance band for assistance.

Should I touch my heels with my butt?

No, the goal is to keep the hips extended so your body remains straight. Sitting back onto your heels removes the tension from the quads and turns it into a stretch rather than a strength exercise.

How do I make the exercise easier?

You can place a bench or a stack of pads behind you to limit the depth, or hold onto a sturdy upright or resistance band to assist with the ascent.

Reverse Nordic Curl: How to Master This Quad Exercise

Learn how to perform the Reverse Nordic Curl with proper form to build quad strength, improve knee health, and increase hip flexor flexibility.

How to Perform

Kneel on a soft mat or padded surface with your torso upright and your toes tucked or flat against the floor.
Engage your glutes and core to create a straight line from your knees through your hips to your shoulders.
Slowly lean your entire torso backward as a single unit while maintaining a neutral spine.
Lower yourself as far as you can control the tension in your quadriceps without arching your lower back.
Contract your quadriceps to pull your body back to the starting vertical position.
Keep your arms at your sides or crossed over your chest throughout the entire range of motion.

Common Mistakes

Bending at the hips instead of maintaining a straight line from knee to shoulder.
Arching the lower back to compensate for lack of quad strength.
Using momentum or swinging the arms to return to the top.
Dropping too quickly and losing eccentric control.

Muscles Worked

Primary movers

Quads

Stabilizers

Hip Flexors
Core
Tibialis Anterior

Related Guides

Quads · Legs