Reverse nordic (Reverse nordic curl, Natural leg extension, Kneeling leg extension)

Muscles

• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Start in a kneeling position on a soft surface with your toes pointed back.
2. Keeping your torso aligned with your thighs, slowly lean your entire body backward by pivoting only at the knees.
3. Lower your body as far as your control allows, feeling the stretch in your Quadriceps , then return to the starting position.

Form tips

1. Maintain a straight line from the knees to the shoulders throughout the movement.
2. Avoid bending at the hips.
3. If you lack Ankle plantarflexion flexibility place a rolled up towel between the ankle and the floor

Risks

1. This exercise places significant strain on the knee joints; proceed slowly and with control.

Similar Exercises

• Egg beater
• Assisted sissy squat
• Deck squat
• Sissy squat
• Downward dog squat

Equipment

• Ground (hands or body)