Reverse Nordic Curl
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Kneel on a pad, feet anchored or held by a partner. Upright starting position. Slowly lean BACKWARD — lower the body toward the floor using quad control. The hips stay extended — this is not a sit-back. Body moves as one rigid unit. Lower as slowly as possible. Catch yourself with hands when you can no longer control. Push back up with hands and use the quads to return to upright. Start with very short range of motion. Build over weeks.
Why It Works
The reverse Nordic (kneeling, leaning back under quad control) is the anterior equivalent of the Nordic curl — it eccentrically loads the rectus femoris and hip flexors in the lengthened position, building the quad strength that protects against quad strains during explosive skating accelerations. It also builds the knee extension strength needed for deeper skating stance without quad fatigue.
Hockey Transfer
Eccentric quad strength — prevents patellar tendinopathy and quad strains. Top hidden-gem prehab drill for hockey players. Both flexibility AND strength.
Coaching Cues
- "Kneel"
- "Body upright"
- "Lean back slowly as far as possible"
- "Hold"
- "Return up"
Common Mistakes
Hips flexing (sitting back) — hips must stay extended. The body leans like a plank. Dropping fast — maximum slow eccentric is the entire training stimulus. Too much range too soon — start with a 20-30° lean and build. Skipping it because it's awkward — quad eccentric training is rare and valuable.
Progression / Regression
Increase lean angle progressively toward full floor contact over months.
Very shallow lean (10-15°) with hands ready to catch — tiny range builds the pattern safely.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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