30 Seconds SummaryReverse Nordic Curls: How to Perform and Progress this Bodyweight Exercise for Quad Strength and Hypertrophy
- Reverse Nordic curls are a potent exercise for building quad strength and size, particularly beneficial for home workouts where equipment is scarce.
- This exercise targets the rectus femoris effectively because it loads the muscle at long lengths, avoiding the biomechanical inefficiencies found in multi-joint movements like squats.
- To perform the exercise, kneel on a padded surface, brace the core with hips extended, and lean back by flexing the knees; return to starting position by extending the knees.
- The intensity of reverse Nordic curls can be adjusted by varying the range of motion or the hip angle, and advanced variations include using additional weights or increasing arm leverage.
- Regular practice of this exercise can lead to significant hypertrophy of the rectus femoris, as the key determinant of such growth is the high tension experienced by the muscle during the movement.
- Despite its benefits, it's crucial to progress the volume and intensity gradually to prevent potential overloading and associated risk of knee injuries.
- Individuals with pre-existing knee issues or those new to this exercise may need to moderate the intensity and volume to avoid stress on the knee joint.
Stronger By Science
Cameron Gill
