Own Every Range
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VIDEO DEMO

Slow-eccentric reverse Nordic

Progression of Reverse Nordic Curls

YouTube · Mitchel MayReverse Nordic Curl / Couch StretchWatch the demonstration

PROGRESSION · HOW TO DO IT

Slow-eccentric reverse Nordic

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

  1. 01
    Set up your version

    Set up specifically for the Slow-eccentric 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

    Make the lowering phase deliberately slow and keep the return smooth.

  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

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

KNEES & QUADS / 26

Long rangeLong range

Slow-eccentric reverse Nordic

Sets: 3–4 · Reps: 5–10 controlled

Slow-eccentric 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.