Reverse Nordic
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The Reverse Nordic is a bodyweight exercise where you kneel with hips extended, then slowly lower your torso backward while keeping your quadriceps contracted to control the descent, targeting quad strength and knee stability. It primarily works the quadriceps, with secondary engagement of the core and hip flexors. Ideal for athletes seeking to build eccentric quad control and bulletproof their knees, it's accessible to intermediates without equipment.
How to Perform Reverse Nordic
- 1Kneel on the floor with your knees hip-width apart and feet flexed (toes tucked under), securing your feet under a stable object if needed for support.
- 2Sit upright with your torso tall, core engaged, hands placed lightly on your chest or behind your head (avoid pulling on your neck).
- 3Maintain a strong posterior pelvic tilt by squeezing your glutes and quads to keep your hips extended and lower back neutral.
- 4Inhale deeply, then slowly hinge backward at the knees, lowering your torso toward the floor while keeping your hips extended and body in a straight line from knees to shoulders.
- 5Exhale as you control the descent, pausing briefly at the deepest comfortable range (typically when you feel intense quad stretch without losing spinal position).
- 6Inhale again, then drive through your quads and squeeze your glutes to pull your torso upright back to the starting position.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep your hips fully extended—avoid arching your lower back; move slowly to prioritize quad tension over momentum. Common mistakes: Letting hips flex forward (piking), rounding the back, or using arms to assist the ascent. Stop if you feel knee pain.