Band-Assisted Reverse Nordic Curl

Quadriceps Tier B for Quadriceps Resistance Band Isolation Push

Try it now

3sets

6-10reps

90srest

~4.3kcal/min

QuadricepsB Quadriceps Hip Flexors

Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFront thighs

Back of the thighs, strongest near the knee.

Key cue (the coach says it during the set)“Hips down, curl the heels to the glutes, lower slowly.”

Tempo · Curl 1 s · squeeze 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backHips lifting off the pad. Go lighter and press the hips down.
Feel it in CalvesPointing the toes and using the calves. Pull the toes toward your shins.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Anchor a band high in front of you and hold it at your chest to support the lowering.
Kneel on a mat and keep your hips stacked over your knees.
Use only as much assistance as you need, and reduce it over time.
Start with a small range and increase it as your knees adapt to the load.
Squeeze your glutes the whole time so you do not bend at the hips.
Pick a band tension that lets you finish every rep with good form.