{"id":8656,"date":"2022-03-10T22:53:17","date_gmt":"2022-03-10T22:53:17","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8656"},"modified":"2022-03-10T22:53:20","modified_gmt":"2022-03-10T22:53:20","slug":"strong-quads-with-reverse-nordic-curls-how-to-regress-and-progress-the-exercise","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/strong-quads-with-reverse-nordic-curls-how-to-regress-and-progress-the-exercise\/","title":{"rendered":"Strong Quads With Reverse Nordic Curls. How To Regress And Progress The Exercise"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/itG5_8fFD0Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips (general points for Reverse Nordic Curls):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not relax or lose tension when you are in the bottom position. Many people make this mistake.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once you\u2019ve hit the bottom position, use your quads to bring your body back to the top\/starting position.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise keep your core muscles braced (360 degree brace around your spine).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#cccccc\"><strong>Here is how you can regress the exercise.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>1)<\/strong> <strong>Band Assisted Reverse Nordic Curls<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Anchor a band around a secure surface and loop the band around your waist.&nbsp;The band will provide you with assistance both during the lowering and lifting components. Use as little assistance as possible. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls + Band Assistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7tyHgWjdNEk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>2)<\/strong> <strong>Eccentric Only Reverse Nordic Curls<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">In this variation you will perform the eccentric\/lowering component only. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls (eccentric only)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FchKwdgAGbw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#c4c4c4\"><strong>Here is how you can progress the exercise.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">To be clear, you should be very proficient at performing the exercise using bodyweight only before you add any form of resistance. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>1) Band Resisted Reverse Nordic Curls <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Reverse Nordic Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/9J_pLO3kmXY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>2) Negative 1.5 Rep Reverse Nordic Curls <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">In this variation you will use a negative 1.5 rep tempo.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/K_7WKPLeOi8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>3)<\/strong> <strong>Reverse Nordic Curls + Single Arm Bottoms-Up Kettlebell Hold <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls + Bottoms-Up KB Hold\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/V9PBD2uDOmQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>4)<\/strong> <strong>Landmine Reverse Nordic Curls <\/strong><\/p>\n\n\n\n<p>This landmine variation allows you to add resistance, and makes for a smooth and controlled movement. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Landmine Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/K9U7MTnXaWY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/ultimatelandmineprogram.com\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/201103801_782983469077718_2083677243438858686_n.jpg?resize=562%2C407&#038;ssl=1\" alt=\"\" class=\"wp-image-6988\" width=\"562\" height=\"407\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/201103801_782983469077718_2083677243438858686_n.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/201103801_782983469077718_2083677243438858686_n.jpg?resize=300%2C217&amp;ssl=1 300w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Followed by people of all genders in over 45 countries worldwide. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Get bang for your buck workouts, AND strengthen your entire body!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/ultimatelandmineprogram.com\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>5)<\/strong> <strong>Reverse Nordic Curls + Front Weight Placement<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">In this variation you will hold a weight in front of you, and in a goblet position.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Weighted Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/1ejaSNEfbIc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>6)<\/strong> <strong>Reverse Nordic Curls + Back Weight Placement<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Weighted Reverse Nordic Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/edYqCPLju4k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>BONUS: Reverse Nordic Curls With Barbell In Front Squat Position<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This is by far the toughest Reverse Nordic Curl variation I&#8217;ve attempted. I was using a 45 lb barbell. Better range of motion will come in time.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls With Barbell In Front Squat Position\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/3nKEbv9E3aI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-5.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7437\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-5.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-5.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#cfcfcf\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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.\u2063\u2063 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. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Do not relax or lose tension when you are in the bottom position. Many people make this mistake. Once you\u2019ve hit the bottom position, use your quads to bring your body back to the top\/starting position.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 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.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 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.&nbsp; 1) Band Assisted Reverse Nordic Curls Anchor a band around a secure surface and loop the band around your waist.&nbsp;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.&nbsp; 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. Followed by people of all genders in over 45 countries worldwide. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches. Get bang for your buck workouts, AND strengthen your entire body! LEARN MORE 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&#8217;ve attempted. I was using a 45 lb barbell. Better range of motion will come in time. Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":8670,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,851,588,84,26,592,699,753],"tags":[183,271,173,516,237,396,479,667,298],"class_list":["post-8656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-home-workouts","category-kettlebell-exercises","category-landmine-exercises","category-lower-body-exercises","category-minimal-equipment","category-quad-exercises","category-running-exercises","tag-core-exercises","tag-core-stability","tag-core-training","tag-core-workout","tag-core-workouts","tag-core-workouts-for-women","tag-home-workout","tag-home-workouts","tag-shoulder-stability","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strong Quads With Reverse Nordic Curls. How To Regress And Progress The Exercise<\/title>\n<meta name=\"description\" content=\"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.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/strong-quads-with-reverse-nordic-curls-how-to-regress-and-progress-the-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strong Quads With Reverse Nordic Curls. How To Regress And Progress The Exercise\" \/>\n<meta property=\"og:description\" content=\"Reverse Nordic Curls strengthen the quadriceps, improve knee mobility, and lumbo-pelvic stability. 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