Reverse Nordic Curl

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Reverse Nordic Curl, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Kneel on padding with hips extended, glutes active and the body in one line from knees to head.

Execution

- Lean backward without bending at the hips, pause before control ends, then pull the body upright with the thighs.

Range, tempo and breathing

- Perform 3 × 5–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not sit toward the heels or force knee pain. Shorten the lean and use hand support beside the body.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.