Own Every Range
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VIDEO DEMO

Full-range reverse Nordic

Progression of Reverse Nordic Curls

YouTube · Mitchel MayReverse Nordic Curl / Couch StretchWatch the demonstration

PROGRESSION · HOW TO DO IT

Full-range reverse Nordic

These steps are written specifically for the Full-range reverse Nordic. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-range reverse Nordic. Kneel upright on a pad with knees about hip-width apart, toes relaxed, and glutes lightly squeezed.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled.

  4. 04
    Finish with control

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

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

KNEES & QUADS / 26

Long rangeLong range

Full-range reverse Nordic

Sets: 3–4 · Reps: 5–10 controlled

Full-range reverse Nordic is a progression of Reverse Nordic Curls. Use the written card above for its exact setup and execution.

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.