Reverse Nordic Curl

Equipment Needed

Open floor or yoga mat


  1. Start in a tall kneeling position with knees placed together on the ground
  2. Point your toes so that you are not on the ball of your foot
  3. Contract your glutes and core so that your torso is rigid
  4. Lean back slowly, bending at the knees only until you cannot go any further
  5. Return to the top either by extending your knees or by putting your hands down for support and repositioning yourself 
  6. Repeat for the prescribed amount of repetitions

Common Error

  • Make sure to keep your hips and spine straight through the entire movement
  • If you find that you cannot go very far down try the regression below

Progressions / Regressions:

If this is too challenging:

  • Use a resistance band attached high on a door or rack to assist you by reducing some of the weight in the descent

If you want more of a challenge:

  • Extend your arms overhead before you descend
  • Hold a light to moderate weight against your chest