Medicine Ball Reverse Nordic Curl

How To Do A Medicine Ball Reverse Nordic Curl Correctly

The Medicine Ball Reverse Nordic Curl is an exercise that primarily targets the quadriceps, as well as the glutes, lower back, and abs.

By holding a medicine ball, it adds extra resistance to the bodyweight reverse nordic curl.

We also call this exercise the Matrix, as 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, holding a medicine ball in front of your chest, with a lengthened spine.
2. Keeping your abs and glutes contracted, slowly lean back as far as you can, while maintaining a straight line from your knees to your head, and keeping your knees planted to the floor.
3. Once you go as low as you can while maintaining that straight line, hold the position, then come back to the starting position by tensing your core.
4. Repeat.

Primary Muscles Worked

Advanced Variation

• Leg Extension

Beginner Variation

• Reverse Nordic Curl