The mirror of the Nordic Curl: a kneeling quad stretch-under-load that builds knee resilience and quad/hip-flexor length — a KOT staple and a great front/back knee balance with the Nordic.
Cues
Kneel tall, glutes squeezed, lean back with a straight hip-to-head line as far as you control, then return. A dowel along the spine keeps you from piking.
Programming
2–3 × 8–12, controlled. Ease into the range.
How to progress
More lean/range → slower tempo → hold a light plate to the chest. → Progression §5