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Also known as: Reverse nordic curl, Natural leg extension, Kneeling leg extension.

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Technique

  1. Start in a kneeling position on a soft surface with your toes pointed back.
  2. Keeping your torso aligned with your thighs, slowly lean your entire body backward by pivoting only at the knees.
  3. Lower your body as far as your control allows, feeling the stretch in your Quadriceps, then return to the starting position.

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Form tips

  • Maintain a straight line from the knees to the shoulders throughout the movement.
  • Avoid bending at the hips.
  • If you lack Ankle plantarflexion flexibility place a rolled up towel between the ankle and the floor
Risks
  • This exercise places significant strain on the knee joints; proceed slowly and with control.

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Muscles

Strength

Primary

  • Quadriceps

Secondary

  • Pelvis
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Kneeextension
trains stretches

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Regressions

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Seiza

Beginner
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Egg beater

Beginner
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Assisted sissy squat

Intermediate
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Deck squat

Novice
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Leg extension

Beginner
e0go

Sissy squat

Advanced
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