How to Do Reverse Nordic: Muscles Worked & Proper Form

Muscles Worked in Reverse Nordic

Primary muscles worked:

• Quads

How to Do Reverse Nordic

1. Kneel on the floor with your feet firmly on the ground. Keep your body upright.
2. Engage your core and ensure your hips remain extended throughout the movement.
3. Slowly lean backward by bending your knees while maintaining a straight line from your knees to your head.
4. Go as far back as you can with control, without losing your posture.
5. Push yourself back to the starting position using your quadriceps.
6. Repeat for reps.

Commentary

The reverse Nordic is an eccentric exercise that strengthens and stretches the quadriceps. It can be a great alternative for training the quadriceps if you don’t have access to a leg extension machine. However, it is a demanding exercise, so start carefully and consider beginning with a shorter range of motion.