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Reverse Nordic Curls

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Reverse Nordic Curls. If you are looking for an advanced Quadriceps bodyweight exercise then this is a great exercise that trains your Quads into a lengthened position. It is definitely an advanced home-based exercise and is great for strength or muscle building or hypertrophy of the Quads.

Check out the rest of the Hawkes Physiotherapy site for more videos, articles and services such as Physiotherapy and Sports Massage.

For more home-based bodyweight type exercise check out:

20 Home workout ideas

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good advanced exercise for the Quadriceps
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day.
  3. In kneeling with your body vertical, basically lower your body backwards from the knee only.
  4. Your knee should be bending but your back and hips should stay straight throughout the entire exercise.
  5. Go as far as you can come back up from.
  6. Once you can do full range then you can hold a weight against your chest
  7. For strengthening you should perform 6-10 reps to fatigue
  8. You should perform 3-5 sets with 3 minutes rests
  9. This session can be done 2-3 times per week
  10. For endurance you should perform 15-25 reps to fatigue
  11. You should perform 3-5 sets with no more than 30 second rests
  12. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).