Reverse Nordic Curl

How To Do The Reverse Nordic Curl Correctly

The reverse nordic curl is a bodyweight exercise that primarily targets the muscles in the quadriceps, with secondary involvement from the abs, lower back, and glutes.

This exercise is similar to the medicine ball reverse nordic curl, however for this beginner version we’re only using our bodyweight.

This movement is also called the Matrix since it resembles the famous action scene from the Matrix movie.

To get started:

1. Kneel down on the floor with your knees hip width apart, toes pointed, back straight, arms down by your sides, and your knees bent at a 90 degree angle.
2. Your body should form the letter “L”.
3. Keep your abs and glutes contracted as you slowly lean back, while maintaining a straight line from your knees to your head, and keeping your knees planted to the floor.
4. Hold the position for 3 seconds, focusing on keeping your core and glutes contracted, and feeling the quadriceps firing.
5. Come back to the starting position and repeat.

Primary Muscles Worked

Advanced Variation

• Medicine Ball Reverse Nordic Curl