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Exercise handout — move better, feel better.
Reverse Nordic Curl
Eccentric quadriceps exercise kneeling. Extreme quad lengthening under load for patellar tendon rehab.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
No equipment? Try: Partner holding feet, Couch or fixed object
Dosage
3
Sets
6
Reps / Time
90 sec
Rest
4 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Kneel on padded surface
- Toes tucked, feet fixed or held
- Torso upright, arms crossed or forward
No image for this step. Follow the written instruction.
Step 1 of 4
Maintain straight line from knees to shoulders
No image for this step. Follow the written instruction.
Step 2 of 4
Slowly lean backward by extending at knees
No image for this step. Follow the written instruction.
Step 3 of 4
Lower as far as you can control
No image for this step. Follow the written instruction.
Step 4 of 4
Contract quads to return to upright
Breathing
- Inhale as you lean back
- Exhale as you return up
Form Cues
- Don't break at hips
- Keep body in straight line
- Lower slowly with control
- Feel quads stretching under load
Common Mistakes to Avoid
- Bending at hips
- Going too far too fast
- Losing body line
- Not controlling descent
Safety Information
Start with small range. Avoid if acute patellar tendon pain.
Progressions
Deeper range, weighted, pause at bottom
Regressions
Smaller range, use hands to assist, band assistance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.