Cable Machine Assisted Reverse Nordic Curls

Use a close grip style handle on a cable machine with the cable set to the highest point on the machine. Change the weight on the pulley machine to match the amount of assistance you want to use. Put ab mats down or a yoga mat to protect your kneecaps. Start in a kneeling position with the glutes squeezed, abs tight and keeping your torso straight with your hands on the pulley attachment. Lower yourself under control until you can’t go any further – do NOT bend the hips to go down further. Push off the top of the feet to return back to the upright position. These are very challenging, pressure in the knee, quads, or hip flexors is normal, but it shouldn’t be painful. Take your time with these and build them up slowly over a long period of time until you can eventually go to the floor with no assistance.