Own Every Range
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VIDEO DEMO

Reverse Nordic Curls

YouTube · Mitchel MayReverse Nordic Curl / Couch StretchWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Reverse Nordic Curls

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Kneel upright on a pad with knees about hip-width apart, toes relaxed, and glutes lightly squeezed.

  2. 02
    Move

    Keep shoulders, hips, and knees in one line as you lean the whole body backward from the knees.

  3. 03
    Finish

    Reverse before the hips bend or low back arches, using the quads to pull yourself upright.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

KNEES & QUADS / 26

Long rangeLong range

Reverse Nordic Curls

Sets: 3–4 · Reps: 5–10 controlled

Lengthen the quads under control while the hips stay extended.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The body travels backward as one line, taking the knee from flexed toward a more open angle while the rectus femoris lengthens across both hip and knee.