Procaryote
Knee · Strengthening

Reverse Nordic Curl

Reverse Nordic curl, 3 sets, 8 repetitions, slow and controlled tempo

Illustration of the Reverse Nordic Curl exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: Slow and controlled

Description: Get on your knees with your body upright, then slowly lean backward while controlling the descent until you feel a stretch at the front of your thighs. Return to the initial position by contracting the thigh muscles.

Tips: Keep your trunk upright throughout the movement to protect your lower back. Do not go too low if you experience knee pain.

Progression: Gradually increase the number of repetitions or slow down the tempo further to strengthen the muscles more.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, pillow
Starting position
Kneeling, upright body
Clinical goal
Knee muscle strengthening
Also known as
reverse nordic curl, knee extension from kneeling, posterior knee flexion

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.