Reverse Nordic Curls are a very underrated exercise for strengthening the quads, particularly eccentrically. To be very clear, you should be proficient at performing the bodyweight only variation before you add any additional resistance.
Here is a video of regular Reverse Nordic Curls.
You can even start out by performing the bodyweight eccentric component alone, and can use assistance on the way up. In this feature I am providing an additional regression.
This week I am sharing 5 Reverse Nordic Curl variations. All of the exercises vary in difficulty. To be very clear, you should be proficient at performing the bodyweight only variation before you add any additional resistance.
#1) Reverse Nordic Curls + Band Assistance
In this variation you will use band assistance. This makes the exercise easier. Use as little or as much band assistance as needed.
Coaching Tips:
- Fasten a resistance band around a secure surface. You may either hold the band in your hands, or you may loop the band around your torso.
- 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.
- Now, 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.
- Once you’ve hit the bottom position, use your quads to bring your body back to the starting position.
- 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.
- For the duration of the exercise, do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.
- In terms of breathing, do what works and feels best for you.
#2) Reverse Nordic Curls + Band Resistance
In this variation you will use band resistance. This makes the exercise more challenging.
Coaching Tips:
- Place a resistance band over your upper traps and around your shins/ankles. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible.
- 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.
- Now, 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.
- Once you’ve hit the bottom position, use your quads to bring your body back to the starting position.
- 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.
- For the duration of the exercise, do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.
- In terms of breathing, do what works and feels best for you.
Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
#3) Negative 1.5 Rep Reverse Nordic Curls
In this variation, you will use a negative 1.5 rep tempo.
Coaching Tips:
- 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.
- Now, 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.
- Once you’ve hit the bottom position use your quads to bring your body halfway up to the starting position, then return to the bottom position, and finally, return to the starting position. This is one rep.
- 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.
- For the duration of the exercise, do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.
- In terms of breathing, do what works and feels best for you.
#4) Weighted Reverse Nordic Curls
In this variation I’m wearing a 30 lb weighted backpack. This makes the exercise backloaded. You may also hold a weight at your chest and in a goblet position.
Coaching Tips:
- Wear a weighted backpack, or hold a weight in a goblet style position.
- 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.
- Now, 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.
- Once you’ve hit the bottom position, use your quads to bring your body back to the starting position.
- 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.
- For the duration of the exercise, do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.
- In terms of breathing, do what works and feels best for you.
#5) Landmine Reverse Nordic Curls
This exercise strengthens the quads (particularly eccentrically), improves shoulder and scapular stability (both should remain in a relatively fixed position for the duration of the movement), and lumbo-pelvic stability.
Coaching Tips:
- Set up a barbell so it is lengthwise, and is in line with the center of your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
- Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees.
- Grab onto the top portion of the barbell, and extend your arms so they are in an overhead position. This will be the starting position.
- 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.
- Now, 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.
- Once you’ve hit the bottom position, use your quads to bring your body back to the starting position. In the bottom position, your arms and torso should form about a 90 degree angle.
- 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.
- For the duration of the exercise, do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.
- In terms of breathing, do what works and feels best for you.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
