Reverse Nordic Curls strengthen the quadriceps, improve knee mobility, and lumbo-pelvic stability. They require minimal equipment so they can be done anywhere, any time. Below I am sharing 9 different variations you can try. They vary in difficulty.
Coaching Tips (general points for Reverse Nordic Curls):
- The more you lean back the more challenging the movement will be. Conversely, the more upright your body remains the easier the movement will be. Start out very conservatively.
- Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you.
- Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- While keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quads to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- Once you’ve hit the bottom position, use your quads to bring your body back to the top/starting position.
- For the duration of the exercise, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from knee to knee.
- For the duration of the exercise keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Here is how you can regress the exercise.
1) Band Assisted Reverse Nordic Curls
Anchor a band around a secure surface and loop the band around your waist. The band will provide you with assistance both during the lowering and lifting components. Use as little assistance as possible.
2) Eccentric Only Reverse Nordic Curls
In this variation you will perform the eccentric/lowering component only.
Here is how you can progress the exercise.
To be clear, you should be very proficient at performing the exercise using bodyweight only before you add any form of resistance.
1) Band Resisted Reverse Nordic Curls
In this variation you will use band resistance to make the exercise more challenging. Rest the band under your knees and on your upper traps. Do not rest the band on your neck.
2) Negative 1.5 Rep Reverse Nordic Curls
In this variation you will use a negative 1.5 rep tempo.
3) Reverse Nordic Curls + Single Arm Bottoms-Up Kettlebell Hold
In this variation you will perform the exercise while maintaining a single arm bottoms-up kettlebell hold. Aside from the obvious of challenging the quadriceps more, the single arm bottoms-up kettlebell hold helps improve shoulder and scapular stability, grip, and is more difficult in terms of lumbo-pelvic stability.
4) Landmine Reverse Nordic Curls
This landmine variation allows you to add resistance, and makes for a smooth and controlled movement.
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5) Reverse Nordic Curls + Front Weight Placement
In this variation you will hold a weight in front of you, and in a goblet position.
6) Reverse Nordic Curls + Back Weight Placement
In this variation the resistance will be behind you. This is more difficult than when the weight is in front of your body. At least it feels this way.
BONUS: Reverse Nordic Curls With Barbell In Front Squat Position
This is by far the toughest Reverse Nordic Curl variation I’ve attempted. I was using a 45 lb barbell. Better range of motion will come in time.
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