# Reverse Nordic Curl

URL: https://heatsy.app/ex/reverse-nordic-curl

Also known as: Reverse Nordic, Reverse Nordics, Reverse Nordic Exercise, Reverse Nordic Curls, Reverse Nordic Quad Curl, Reverse Nordic Raise

Body region: Legs

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Tibialis Anterior
- Holds: Rectus Abdominis, Transversus Abdominis

## Technique

1. Kneel on a pad with hips extended and the torso upright, hands on hips or crossed, toes on the floor.
2. Lean the whole body backward from the knees, keeping a straight line from knees to head.
3. Stop when you feel a strong quad stretch, then use the thigh to pull back up.

### Cues

- Move only at the knees.
- Go back only as far as you can come up from.

### Common mistakes

- Bending at the hips.
- Leaning too far back and being unable to return.
- Doing it on a hard floor with no pad.

## Alternatives

- [Spanish Squat](https://heatsy.app/ex/spanish-squat)
- [Leg Extension](https://heatsy.app/ex/leg-extension)