If you're looking for exercises that will make your knees stronger, healthier, and more mobile, you've come to the right place.

The reverse Nordic curl is an effective way to improve the health of your muscles and tendons. It is especially beneficial for your knees and thighs.

The reverse Nordic curl exercise has many benefits, such as not requiring any equipment, being simple to perform, being challenging for both beginners and professionals, being able to be modified in many ways, improving quadriceps muscle mobility, and even helping to increase hip flexion strength.

There is no one exercise that is good for everyone. The reverse Nordic curl, however, is more beneficial than people usually think. If you want to have strong, healthy knees and thighs, read the benefits listed in this article. Once you understand them and experience them for yourself, you will see how great this exercise is.

BENEFIT 1: NO EQUIPMENT NEEDED

When you don't need any specific equipment for an exercise, you can perform it much more frequently and regularly. This lack of equipment means you save space and money and can basically do the exercise wherever you please.

There's nothing worse than having to miss out on your workout because you can't get to the gym. If you have a training program that uses traditional gym equipment or machines that you can't have at home, you know exactly what I'm talking about.

Having to use gym equipment is pretty common for people who want to get stronger, but it's always useful to find exercises that don't require any special equipment. That way, if you ever can't use gym equipment, you'll still be able to meet your fitness goals. For example, right now a lot of people can't go to the gym because of the coronavirus pandemic, but if they know some bodyweight exercises, they can still stay in shape.

To do this movement, you will need a padded surface to kneel on. I prefer to use an Air-X pad, which is available on Amazon, but you can also use a pillow or folded bath towel. All three options will work well and most people have one of the required household items at home.

BENEFIT 2: NOT A COMPLICATED MOVEMENT

The Nordic curl is not a difficult or complicated movement. You may need to try it a few times to find the range of motion and level of difficulty that works for you, but this can usually be done in a minute or two.

You don't need special training to be safe or use the appropriate technique. This exercise does not require high levels of coordination or mastery of other exercises to be included in your training.

I have a lot of my patients who do rehab exercises at the clinic, and they incorporate theinto various stages and aspects of their rehabilitation training. They gain confidence with the movement and execute it appropriately within minutes. This will very likely be the case for you as well.

Although complex exercises can be beneficial, simpler exercises can be just as good. The reverse Nordic allows you to focus on the movement and sensations in your knees and thighs. This can help you become more aware of the strength and mobility of these areas.

BENEFIT 3: EFFECTIVE FOR BEGINNERS AND PROS ALIKE

The simple act of reversing the way you lower yourself during a traditional Nordic curl—starting from an upright position and lowering yourself backward, rather than forward—engages your muscles in a completely different way. Although an exercise or movement may be simple, this does not mean that it is only effective or appropriate for beginners. The reverse Nordic is just as appropriate and beneficial for seasoned fitness professionals or athletes as it is for the average weekend warrior. The simple act of reversing the way you lower yourself during a traditional Nordic curl—starting from an upright position and lowering yourself backward, rather than forward—engages your muscles in a completely different way.

FOR THE BEGINNERS

If you are a beginner or have poor quadriceps mobility or strength, you can still do this exercise by staying within a small range of motion and avoiding variations that require more motion or resistance.

FOR THE EXPERTS

If you're already experienced in fitness and strength, you can easily increase your range of motion to make it more challenging, depending on what you're trying to improve, like your quadriceps strength or mobility.

This workout routine is adaptable to any fitness level, whether you are just starting out or are already in great shape and want to focus on strength or mobility.

BENEFIT 4: CAN BE MODIFIED AS NEEDED

There are several ways you can modify the reverse Nordic exercise to make it more challenging. For example, you can use a greater range of motion, hold onto extra weight, or use external objects to decrease the resistance. You can also focus on the eccentric phase of the movement, which is the phase where you're leading backwards.

The modifications mentioned are only a small part of what is possible. This movement is about being creative.

BENEFIT 5: INCORPORATES THE STRENGTHEN & LENGTHEN EFFECT

The “strengthen & lengthen” effect is when a muscle's overall health and performance improves when it is forced to lengthen out and then contract while in a lengthened position. This is good because it means you can improve a muscle's mobility AND strength in one single exercise. There is also good evidence to show that strengthening your muscles by taking them through full ranges of motion can help with overall mobility and movement quality.

The reverse Nordic curl focuses on the rectus femoris muscle, which is one of the four quadriceps muscles. The rectus femoris is different from the other three quadriceps muscles since it’s the only one to cross the hip joint (the other ones only cross the knee joint). This means that the rectus femoris muscle can extend (straighten) the knee and flex (bend) the hip.

The rectus femoris is stretched when leaning back into the reverse Nordic curl, and then contracts when pulling back up to the starting position.

You will end up with quad muscles that are not only able to produce powerful contractions, but also have a large range of motion.

BENEFIT 6: IMPROVES HIP FLEXION STRENGTH

This is my favorite “secret” to improving hip flexion strength. Not many people think of this exercise as one that can improve hip flexion strength, but it can.

The rectus femoris muscle crosses the hip joint, so it can flex the hip. Even though the reverse Nordic curl doesn't flex the hip during the movement, the rectus femoris muscle can still do it.

How to Do the Reverse Nordic Curl for Max Lower-Body Strength

How to Do the Reverse Nordic Curl With Proper Form

4 Reverse Nordic Curl Benefits and Muscles Worked

1. It's a Go-To Move for Stability and Balance

If you want better balance, you will need stronger quads for the basic stability you need for support.

Your quads are used when you lock your knees out or when you are standing. If you are doing a lot of activities that require you to be on your feet, it is important to have control over your quads to prevent knee problems.

“When we do the reverse Nordic curl, we are increasing tissue tolerance to stress. The more tolerance you have means the more work you can do without risking injury.”

The reverse Nordic curl is an exercise that helps people who play sports that require them to use one leg at a time or to jump and land. This exercise helps to keep the person's knees in line correctly during off-balance or high-impact moves.

“It is very beneficial to have good, strong quads and good control to make sure the knee is tracking properly,” Spargo says. This means that the quadriceps muscles (the large muscles in the front of the thigh) help to support and stabilize the knee joint, and that good control of these muscles can help to prevent knee problems.

2. It Targets All Your Quad Muscles

The quadriceps muscle group is made up of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

“Reverse Nordic curls are a more holistic leg exercise than other leg exercises because they work all four quad muscles,” Spargo says.

3. It Works Multiple Muscle Groups

This move primarily targets your quads, but also helps support other muscles. Your core fires up to help out because you need to control and stabilize your hips and torso while doing it.

Your hip flexors work and lengthen when you sit, increasing both strength and mobility. This allows for better performance and functional movement.

4. It Prevents Injury

The reverse Nordic curl is a great exercise for athletes who want to avoid knee problems. This move helps to build strong muscles around the knee, which can protect the joint from strains and tears.

“Many sports injuries arise because of lack of eccentric strength, or they happen in the eccentric portion of a movement, which is often when the muscle is at its most vulnerable point,” Spargo says. “By improving the eccentric strength of the quads, you can avoid injury by priming the muscles to handle the load.”

3 Reverse Nordic Curl Form Tips

1. Go Slow

You will find this exercise easy if you are not going too fast.

“Time under tension [the amount of time a muscle is under strain] is very, very important for this to work well,” Spargo says. “Anyone can bust out 10 in 3 to 5 seconds, but that is not doing anything [for your muscles].”

Doing the exercise slowly will help you have more control. This is because you are spending more time in an eccentric contraction, which challenges your body's coordination and strength.

2. Keep Your Hips Level

To get the most out of this exercise and work your quads effectively, keep your hips locked in and forward.

Bringing your torso and thighs together as one unit will help you avoid sticking your butt out. This is a mistake that Spargo sees athletes make often, and it doesn't do anything to help the body.

3. Vary Your Foot Position

You can place your feet either with your toes tucked or with the tops of your feet flat against the floor. Many people argue that you can get more range with the tops of your feet flat against the floor; however, this might be uncomfortable for those who do not have a good range of flexion in their ankles. The bottom line is: Place your feet wherever is most comfortable for you.

2 Ways to Build Up to Reverse Nordic Curls

1. Limit the Range of Movement

If you don't lower your torso as far, it will be easier to modify the reverse Nordic curl. You will see increased range quickly if you add these into your regular strength program.

2. Work Your Way Into It

If this move feels uncomfortable and shaky on your first attempt, take a step back and build strength in your quads before adding it to your routine.

Try these two exercises to help build quad strength so you can eventually reverse Nordic curls.

Wall Sit

Spargo recommends starting with a wall sit to strengthen your quads as an alternative to the reverse Nordic curl. This isometric move will benefit your legs, but in a different and more gentle way.

Step-Up

Start by standing in front of a step or box. Slowly step up onto the step or box with one foot, then bring your other foot up so you are standing on top of the step or box. Then, reverse the move by slowly stepping down with one foot, then the other foot. Repeat this move slowly. If it is too easy, try doing it while holding dumbbells to promote quad strength and challenge knee and core stability.

How to Add Reverse Nordic Curls to Your Workouts

To add reverse Nordic curls to your routine, simply: 1. Start on all fours, with your palms flat on the floor and your feet hip-width apart. 2. Place your palms on the floor slightly behind your shoulders, keeping your fingers pointing forward. 3. Raise your knees off the floor, so that you are resting on your toes. 4. Slowly curl your hips and spine upward, contracting your abs and glutes as you go. 5. Reverse the motion, returning to the starting position. To do reverse Nordic curls, start by getting on all fours with your palms flat on the floor and your feet hip-width apart. Place your palms on the floor slightly behind your shoulders, keeping your fingers pointing forward. Raise your knees off the floor, so that you are resting on your toes. Slowly curl your hips and spine upward, contracting your abs and glutes as you go. Finally, reverse the motion to return to the starting position.

If you want to get the most out of your leg day workout, Spargo says it's best to do exercises that work the muscles eccentrically after you've already done some heavier lifting. This is because eccentrically working the muscles when they're already fatigued from other exercises will give you the most benefit.

It is recommended that you do reverse Nordic curls after you finish your walk, run, bike or swim in order to avoid fatiguing your muscles and to maintain proper form.

Although the intensity of reverse Nordic curls might be deceiving, you might not realize how hard you're working your muscles until the next day. Spargo often hears his athletes say they experience delayed onset muscle soreness the first time they try it.

This schedule will help minimize the pain you experience.

The text is suggesting that someone try 2 sets of 8 reps, with a 2-minute rest in between. The author says that 8 reps is enough work without overloading the muscles. They recommend adding the sets to a workout two or three times a week. If there is too much soreness after the first day, the person should wait until the following week and try to do 2 sets in week two.

In weeks 2 to 4, you should be doing 3 sets of 8 reps three times a week.

Weeks 4-6: return to working out 2 days a week, doing 2 sets of 10 reps each. Then, you can progress to working out 3 days a week, still doing 2 sets of 10 reps each. This is a more gradual progression that will still lead to maximum results.