The Most Effective Bodyweight LEG Exercise (STRENGTH + SIZE + FLEXIBILITY)
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- เผยแพร่เมื่อ 8 ก.พ. 2025
- 💪 Get Your FREE Calisthenics Workout: fitnessfaqs.com...
The reverse nordic curl aka natural leg extension is the most effective leg exercise.
This is because it builds strength, size and flexibility in the legs. This calisthenics exercise is bodyweight only, requiring no equipment and is perfect for at home leg workouts. Quad isolation without weights is difficult, this exercise is a perfect solution.
Get ready to grow bigger legs and add mass without a gym.
💪 Get Your FREE Calisthenics Workout: fitnessfaqs.com/homehero/
Nice my bro
What type of smartwatch you are using bro
@@nguyentrungkien-hup2303 company watch ⌚⌚⌚⌚⌚⌚
I've been hearing that this exercise may be harmful to our thews. Should I be worried?
I want more videos like this
3:10 couch stretch 3x 60s
4:20 banded reverse nordics
5:06 eccentric nordics
doing the lord's work!
I don’t use the word hero very often, but you are the greatest hero in American history.
@@gabrielsandoval7331 lol I love that simpsons reference
Legend
Gotta love how knees over toes guy Is indirectly conquering the fitness scene
Power to KOTG, but in fairness FAQs has been promoting this exercise for years
knees over toes guy is great but FAQs has been talking about this stuff for years
Same thought just like tom merrick a few weeks ago. #nohatejustlove
No one "owns" exercise, we all do.
@@FitnessFAQs And one hopes we can all own this exercise
This bulletproofs your knees too been doing it as a bodybuilder for 40 years still no knee problems ✌️💪🏽
Absolutely an underrated and should-be-classic exercise. Great explanation, as always :)
My two favorite channels! Only one missing is Calimove. Love all three, all amazing people.
If you haven't heard of GMB fitness or Calimove, they are on par with Daniel's quality and I urge you to check them out as well!
It's too hard though if you're a beginner, how do I get here?
@@GunsNRoses1123 You might consider resistance bands. Daniel actually pointed that out.
Looks impossible to me
Maybe with time..
@@oceanaoushn8803 you will get there. Good luck.
Perfectly timed. Rugby season is not far away and this exercise is perfect to prevent quad strains im getting and to help bullet proof my knees. Cheers for post Daniel
Just when you thought you knew every exercise possible... One thing I like about fitness is that there is always something new to learn so that we don't get bored and complacent.
I've been doing this exercise for over 15years and it feels so good. I feel flexible and athletic. I was the only one in the gym who did this. Thank you for your knowledge it's always helpful..🇦🇱🇦🇱🇦🇱🇦🇱respect from Albania 🇦🇱🇦🇱
How have your knees been doing? Do you feel or got any sign of knee degeneration or injury?
@@hekkrjs2698 not at all. I'm 46 and feel good .have no injuries or anything.
@@albania8982 Very nice! Appreciate hearing your experience, thank you!
@@hekkrjs2698 cool no problem .your welcome
hey!
1:34 FAQs is here to cure calisthenics chicken legs.
*Everybody felt that*
calisthenics ppl think they do a leg workout, if they walk to the park to train upper body 😂
@@Simon-lq5hz Wait, that doesn't count for legs? Maybe if you count walking back to home...
@@Simon-lq5hz I do cardio with no hands, thank you very much
Revolutionary!
I'm good! Thanks to wrestling, where we had to do HUNDREDS of squats and jump squats. So my overall legs were actually good to go.
Coming back to this video 2 years later when I started immediately after this video and I have to say this exercise is a bit of a secret weapon and will have people wondering why your legs are tree trunks now. Time and patience, and everyone wondering *will* be able to do a full extension in due time.
so they build size then ?
Pictures or it’s fake
Man I love this channel, one of the few channels where the guy isn't screaming in your face and actually giving scientific information 👏
Daniel, I think I've been watching you for over a decade - I remember some muscle ups in your back yard on a bar with metal posts. You're professionalism / efficiency / script / delivery / editing here have reached a high gloss. Thanks for the contributions!
FitnessFAQs been on the popular KOT guy exercises for years... glad KOT is blowing up but give credit where credit is due. Daniel was doing these things years ago
FACTS
That's the problem with fanacitism on a person, aka fanboism.
I mean, it’s possible that both of these people got these exercises from different sources- as Daniel said in another comment, no one owns exercises, they’re not competing with each other- as long as the exercises are shown, why should we care.
Kneesovertoesguy normally does credit people who have used the exercises he’s talking about and Daniel tells you enough about the exercise biomechanically that where he got his information from does not matter- may as well be a textbook
I remember when Daniel recommended the sissy squat years ago and everyone jumped on him like a mad dog for promoting such a dangerous method. Now he's still going knees over toes and everyone thinks he's jumping on the bandwagon.
Fuck jeff cavaliere
@@florincristian9818 yup, Jeff was the only one I could think of who was against sissies. Since Fake Weight Gate, so much of his advice is in que.
@@trevbarlow9719 "Fake Weight Gate" ???
please do tell
@@lastmanstanding5423 Just search for "Jeff Cavalier fake weights". Bring popcorn.
Daniel, you've got us covered again. You're a blessing for the calisthenics and fitness world in general.
I completely underestimated how difficult it is to do the full rom of these
I like taking advice from someone who has real results. His legs are impressive and speak for themselves. Thank you Daniel. Can't wait to implement this in addition to bodyweight squats & lunges😊
I've been a PT for over 20 years and have from the beginning been committed to lifetime learning. It's amazing to me in light of this how much I'm still learning. The body is amazing. Great vid I can't wait to get started.
Speaking as a pt patient, we wish you guys knew this stuff already.
@@theFriendlyGhst there's a lot of stuff that is known now that wasn't when I went to school-especially when it comes to therapeutic exercise. Learning and relearning is ongoing. I start another course next week. It never ends.
I've loved this exercise since starting Limitless Legs and am seeing results. I am self-conscious about my legs and wanted to see if there's any kind of bodyweight tracking and a scale to relate this from beginner to advanced. It'd be great to see your top calisthenics progress tracking ideas
you mean workout tracking?
So I know you can track all reps and sets from workouts but it can be laborious so strength testing every few weeks or months is an easier method for busier or less invested people (like my clients)
I wanted to ask what all-round leg strength testing exercise that can be easily monitored and in covid times, easy of form
Do you recommend limitless legs? Have you gotten stronger, more athletic and more mass on your legs?
I train at home and do around 35-40 sets of 5 reps with 100kgs but quads aren’t growing
I am 64, I still dance and find that this slowly and carefully done stretch / exercise is the best top up stretch after a ballet class, it’s how I finish every class and it really relieves tension adding energy 👏👏👏🧚🏼🧚🏼🧚🏼🧚🏼🕊
I started your Home Hero Upper and Lower body workout since a week before. That was excatly what I needed to understood more about reverse nordic curl.
Aynı programı mı yapıyon hâlâ?
"Stepping back to step forward" is a fantastic mantra for anyone's health journey.
I only recently found out about this exercise as I start my Calisthenics journey and improve my chicken legs at age 60...yeah I've left it late! This is by far the best instruction for it I've read. Great presentation style, thanks.
You explained it perfectly. This video pointed out several mistakes I was making, and answered the questions I was seeking answers to. Thanks for the content!
interesting exercise, i usually use this for stretching. never thought of it to be a leg builder.
I do it to stretch my ankles for swimming.
A most unexpected exercise to add to my leg training day. It looks challenging but the progression suggested makes me feel that I get there.
Just literally finished doing this end of my leg workout, feels great💪🏽
You legend, exactly posted when I needed this. Been struggling with tight quads for a while, also impeding my deep squat. Thanks mate, u got a new subscriber.
my knees felt like exploding
That's the point yo
My knees exploded
"Stepping back, to stepping forward is wise." This is a mantra I live by for so many things.
Everything has to be developed, not only what seems easy.
Same goes with, "Take a deep breath." It's so overused, yet so right.
fitnessfaq is my exercise insurance incase of injuries
that looks like the Nordic Curl a beast of a exercise. But you have provided the steps to make it possible and given a time frame for people to think about (a year). All in the clear and simple way that makes you a great teacher
Good lord man, how strong are YOU!!! iI even struggle to do them with a heavy band. Great exercise though, i can reaaaally feel the muscle. I look forward to including them in my chicken leg removal routine. Thanks bud.
i was able to get an amazing pump using this at the end of leg days each set slow max stretch to failure. never hit my quads like that in my life. you got an instant sub.
This exercise is also great for ankle mobility, which is important for swimming 👍
Omg I'd love to have him as my coach
Love it just started these and was uncertain how wide apart my knees should be. I was, erroneously, getting to keep them close. Now I know better!
Great content as always Daniel! I recently added this to my workouts and became one of my goals to master it. I will for sure apply your tipps.
You are making impossible possible! Thank you!!
This is the gold standard for belly dancers!
I was gonna say, last time I did this I was wearing sequins!
Presently sitting at 1.44 million subscribers, and still probably the most underrated fitness channel on TH-cam.
Saved immediately 😎
Daniel the youtube fitness GOAT
Knees over toes guy 🔥
Forreal he's been blowing up so much lately
They should do acollaboration.
@@kraxos239 i swear I saw daniel promoting this exercise a few years ago. maybe I misremember. idk about the stretch though. honestly who cares. it's great that there's more bodyweight leg exercises becoming popular apart from pistol squats and step ups
Matt furey was talking about this 20 years ago
@@kraxos239 Daniel has been promoting this for years. Go back and actually check through his videos before making accusations with no evidence
The deadpan delivery is amazing
I can’t say thank you enough for reminding me of this exercise. I used to do it and it does wonders truly.
I always think this but I’ve never mentioned it in a comment before.. I love that u always wear them classic vans. You’re a real one, Daniel!
I used to do these a lot and can't remember why I ever stopped.
Living that same thing with calisthenics in general right now
I just started doing the Cristiano Ronaldo leg workout and it hurts like hell. Wish me luck
Me too. I was impressing members at my gym with these, but I stopped too and lost the technique, so this vid is extremely useful.
Very functional and pragmatic explanation of the Nordic curl. The breakdown into different sections was most helpful.
Gotta love exercises that you can scale very easily and then they can serve you for years. Pistol squats,reverse nordics,nordic pull ups.
The opposite of that is the ankles, tideous to train them.
i have an arm injury so this is perfect for me
Since when do you need arms for leg extensions?
Actually Daniel Vadnal made serious research on legs exercises and then created the Limitless Legs program because of an arm injury he suffered himself.
Sorry to hear that, Damin! Hope you get better soon!
Damin
EVERYTHING Daniel does is PERFECT
@@devontebailey7058 Read his comment again and think about it for a second
FitnessFAQs is the best fitness almanac, by far
I knew someday this exercise will get the reputation it deserves!! Brilliant tutorial :)
I had knee issues for 3 months (bc I was too cheap to got see a professional) and the nordic stretch fixed it up within a week. 3 months of doing foam rolling and other stretches and the nordic solved my problem real quick.
The take away is, go see a professional or suffer like I did. First try the nordic if you're having knee pain.
This guy is so soft spoken and easy to listen to. I'm not gay but damn, I find his voice very soothing and comforting.
yep, you're gay.
Why does it matter whether you're gay or not? No need for being insecure about your sexuality bruv.
Ha gaayyy
Great video man. Well done.
Kneesovertoesguy has joined the Chat
i found you your channel during quarantine because i need to stay in shape for track and i didnt have a gym this exercise overall improved the health of my knees along with regular nordics and calf and tibialis raises. i just wanted to say thank because i never taught much of mixing weights with bodyweight training, i just hit my first 90 degree handstand pushup today and im having a breakot track season.
It’s my 17th birthday today and I’m doing 1700 push-ups on my channel💀💀🎂
You're so right, and ease in to. In the 70s I was doing this on stage,, arch and strict, looking side to audience, within African/Caribbean dance and acrobatic moves. Now in my 60s, I think i may include it once again, lol, and since not in the gym much anymore (pandemic).
almost thought you got younger by 10 years haha i miss interpreted the text
Could you do some more videos on skill training? Or maybe injury prevention?
The best fitness advice over and over and over. You make me proud to be Australian Daniel.
The Jeff Cavaliere fan Boys:"It is killing your gains, it's bad for your knee do not do it"
😂😂
🤣 🤣 🤣
I’m so glad I found Daniel’s channel and immediately noticed that Jeff actually isn’t god of fitness (it’s Daniel 😂)
knees over toes is better
It actually is bad for joints, you'll pay that in a few years
Just got my bands from rogue. Excited to add these, as well as regular Nordics to my program.
1:34 caught me off guard XD
Been watching this guy for years! Thank you for being you!
I tried the first one but my feet hurt is this normal?, or may I place my feet in a different position?
Thank you very much, Daniel! Just started my first Reverse Nordics
Can we add this at the end of our other leg day exercises?
Sure, if you have legs of steel.
@@leew159 Will be supersetting these with Nordic Curls after Heavy Barbell Squats, Split Squats and Hip Thrusts, wish me luck lol
I'm concerned about my knees with this one.
This great
Sick pf man!
his voice is so soothing.
More leg exercises for the calisthenics people ❤
This is an Awesome stretch routine. It definitely works for me. I have a pre-existing knee injury and thus has helped me from my knees getting swollen inflammation on Leg day- I thank you Daniel! Brotha! I appreciate you and do you have a vid on a leg full workout for people like myself with knee injuries/problems? So they can get a great workout while doing therapeutic safe exercises? Thank you!💪
Who went all the way down and tried for 5 minutes straight to get up lol
Man I'm about to try it, and I don't think I'm getting up.
Yep, fell like a rock and did not get up
Finally, I knew that pistol squats weren't the only thing out there!!!
This exercise is gold!
Why do I feel like my knees are gonna snap if I try that
Man you always come with great solutions. Thanks.
Have seen this one and it looks amazing, however I did it for one week and my right knee hurts like hell (can barely ride a bike with it).
Any thoughts as to how to prevent knee pain with this excercise?
I also have this problem to an extent. It hasn't persisted post-workout at all yet, but I am being careful with this exercise because sometimes during or immediately after a set there is sharp patellar pain. Something I found that helps is to slow down further, and even make sure to get up slowly after the set.
Don't do it. It's a knee killer, shitty exercise.
@@bkorodi1797 it fucks hard but u gotta go easy at first
Why you doing it every day? Not smart.
This exercise is everywhere right now haha I just found out about it from knees over toes guy
If you were a fitnessfaq OG you'd know Daniel has been doing these exercises for years
Thank you very much for this video!
Today, I practiced it in a gym class before I watched your video. I’ve become able to do it barely.
I really started to like it. So I wanted to know some detailed descriptions about the movement. This post is the answer I was looking for!
Is it bad if my knee cracks when doing this?
I don't think so likely air pockets as long as there isnt pain
Warm up and stretch before, if it still cracks its likely a problem in your knee, like mine lol
Do active stretching before the exercise and passive stretching after. Don't rush with a too fast or too hard progression for you, listen to your body
P. S. If there's any non-muscle pain, stop right away, and visit your doctor.
@@enzoconstantinoromo364 mine pop put don’t necessarily hurt sort of feel just uncomfortable is yours the same or do yours crack and hurt?
Knee cracks and popping is just air escaping the joint. As long as there's no pain you're fine
Awesome Awesome lov it lov it.im and over 60 fan for ongoing mobility flexibility transformation
I need this but what do I do when it cramps? Everything I do to stretch & strengthen my hamstrings causes me to get crazy cramps.
I think you should start slowly and work your way up to it.
I dealt with a groin injury for over a year and any pressure on the groin area becomes painful.
After jumping rope for some months and getting the legs back to shape, I can now try out strengthening exercises like the reverse nordic.
try some potassium... or make sure you're not dehydrated..
there is something magical about combining strengthening and stretching. If i just sit down on my heel and then try to lean back to get my shoulders close the the ground the stretch gets way too intense before my shoulders are anywhere near the ground, but i I slowly lower down by doing an eccentric reverse nordic it actually feels easier to get my shoulders closer to the ground
Saludos brother 💪
Stepping back to stepping forward is wise. He's not only dropping facts but liffe lessons.
well idk how i'm supposed to even do this exercise. My ankle hurts like crazy when i try to do this and i sprained it a year ago. I went to an orthopedic they took scans and said everything was fine but why do I still feel pain??
Saaaaame. It hurts like hell
You need to work on your flexibility and mobility! Your ankle doesn’t need to hurt forever. I use to think my ankles were done. I’ve been playing soccer for 19 years and I’m only 23. Ankle mobility, flexibility, and strength will help.
I actually learned this as "reclined hero pose" and just stay down for time. For yoga......I am not a yoga person...., you learn regular hero pose first which is sitting on your knees with butt on floor in between feet and torso up straight. Once you are comfortable with that, then you start reclining backwards till back is on floor.
The lowering down till back on floor was not that hard and did not feel like I need a lot of strength to do it and I think I got it first day I tried it. Also, I did not use bands to help with it. I am thinking it's because I got regular hero pose first and was comfortable with it.
Funny how God works - found this video on accident and He has lead me in this direction recently in terms of my own fitness journey. Thanks for this great confirmation. Love it
Haha good luck man!
Thank you. I'm trying this today at the gym.
I cannot go down even half of this movement
Same for me, pal.
Is a hard move, keep training
I just started doing these. Lack of ankle strength and flexibility is the primary limiting factor at this point but I can tell that his exercise is going to be really helpful in several different ways. Thanks for sharing.
How’s your progress?
@@Musashis_Finest it has been really hellpful. Really good.
No cap I didn't do legs my entire life bc I was very fat so I wasn't tryna squat in front of anyone, nun of that shit, but these days I've started working legs and I've got my work cut out for me, I've got shit ankle mobility so guys don't skip leg day if not for the gains for your joint mobility and leg health
Another great right to the point video! Concise and valuable info. Thank you, Daniel!
I train my legs 2x a week, and you?
2x a year
I walk every day
Me too
Legs aren’t meant to be workout smh 😤
TXS very much again 👍🙏love it (fr week to week I see progress💪) love the challenge; using res bands; very good idea; top!
I am not gay but I think I love you... 😂
2:21 chin tuck changes the curvature of the spine at the area, so this affects the whole structure through balancing. making it less pronounced S shape, making it less dependent on lower back muscles, diverting the load to the other muscles for erect body, thus glutes and abs.
First