Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

The Bodyweight Reverse Nordic Curl is a great exercise to strength the quadriceps eccentrically, which means you are strengthening them while they are stretched.  This exercise is also going to strengthen your hip flexors, glutes, and core, specifically the rectus abdominus and the transverse abdominus.  As you extend back, your quadriceps, hip flexors, glutes, and core are all working to resist gravity pushing you down, while maintaining a proper body position.  By keeping a neutral position in the spine and neck, you will also get some engagement of the anterior muscles of the neck as they support the head.

Performing the Bodyweight Kneeling Reverse Nordic Curl

• Come down to a tall kneeling position and cross your arms over your chest.
• Brace your core by drawing your ribcage down towards your hips.
• Slowly lean back by flexing your knees.
• Make sure to maintain a strong core and stay long through the hips.
• Hold for a brief pause and return to the upright position.
• Perform up to 10 repetitions for 2-3 sets.

Modifications

If you don’t have great ankle mobility and there is too much pressure on your ankles by plantarflexing (extending at the ankle so your toes point away from the shin), you can dorsiflex (pull your toes towards your shin) your ankle to dig your toes into the floor. If this is the case, I recommend alternating between the two positions on every repetition to start to improve your ankle mobility. You can then gradually increase the number of repetitions with your ankles plantarflexed and decrease the number of repetitions with your ankles dorsiflexed.

Alternative Exercise

Seated Reverse Crunch

• Starting in a seated position with a tall posture and your arms crossed over your chest and feet firmly planted on the floor, slowly extend at the hip, leaning back just enough to feel your core muscles kick in to resist the push of gravity.  
• Hold for this extended position for 1 slow breath, breathing in through the nose and out through the mouth.  
• Then return to a tall seated position. 
• Perform this movement for up to 10 repetitions and repeat for 2-3 sets.

The Seated Anti-Crunch is a great alternative to strengthen your core and hip flexors if you can’t kneel on your knees for any reason.  Unfortunately, you won’t be also strengthening your thighs or glutes in this exercise but sometimes we need to do what works for us.

Contraindications

• If you experience any discomfort in your lower back, re-adjust your positioning and core engagement and limit your range of motion until you can build up your strength and endurance.
• If you have any pain in your ankles when performing the exercise, choose the modification of dorsiflexing your ankles.
• If you are unable to kneel for any reason, or if you experience knee pain upon kneeling during the exercise, perform the Seated Reverse Crunch instead.