Reverse Nordic Curl

How to do it

1. Kneel on a folded mat with knees hip-width apart, and knees, hips, and shoulders in one straight line.
2. Press the tops of your feet into the floor and brace your core; cross your arms over your chest or hold them out for balance.
3. Keeping your hips extended and body rigid from knees to shoulders, slowly lean backward by bending only at the knees.
4. Lower as far as control allows without breaking the straight line at the hips or losing balance.
5. Reverse the motion by pressing the tops of your feet down and contracting your quads to pull yourself back to upright.
6. Move down slowly and rise a little faster to emphasize the eccentric quad load.
7. Regress by limiting range of motion or holding onto a support in front of you if full range is not yet controlled.

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