Banded Reverse Nordic Curl
Exercise Overview
The banded reverse nordic curl is an assisted strengthening exercise for the knee extensors. Start by looping a heavy pullup assist band around the body and anchor it to a stable pull up bar or squat rack. Start in a tall kneel position and slowly lean backwards as far as you can without falling. Recline backwards while keeping a neutral hip angle. You may grip onto the band if you require additional assistance. Keep the core braced to hold a neutral spine. Once at end range, contract the quadriceps to return the body to a tall kneel position.
Muscles Involved
Superficial Front Line / Anterior ChainQuadricepsrectus femorisvastus lateralisvastus intermediusvastus medialisvastus medialis oblique (VMO)Iliopsoaspsoas majoriliacusRectus AbdominisExtensor Hallucis LongusJumper’s Knee / Runner’s KneePatellofemoral Pain Syndrome (PFPS)Quadriceps Tendinitis / Patellar TendinitisMeniscus Tear (Late Stage Rehab)
Related Conditions
Patellar TendinopathyQuadriceps StrainLate Stage Knee Rehab
