Reverse Nordic
The Reverse Nordic is a bodyweight quad-dominant exercise performed from a kneeling position that strengthens the thigh muscles while improving hip mobility. By leaning backward with a rigid torso, it places a significant stretch and load on the rectus femoris muscle.
Since the Reverse Nordic places high tension on the quads in a lengthened position, Iridium checks your 7-day workout history to ensure your legs have adequate recovery capacity before assigning this movement. To manage progression, the system tracks your RPE and performance relative to body weight, increasing reps or load only when your perceived exertion trends downward.
Form Cues
- Start in a tall kneeling position with your toes tucked or flat depending on comfort
- Squeeze your glutes hard to push your hips forward into full extension
- Lower your torso backward slowly while keeping a straight line from knees to head
- Drive your shins into the floor to pull yourself back to the starting position
- Don't bend at the hips or sit back towards your heels
- Don't hyperextend or excessively arch your lower back
- Don't drop back quickly; gravity should not control the movement
- Don't continue if you feel sharp pain directly on the kneecap
Common Mistakes
- Hinging at the hips
- Arching the lower back
- Rushing the downward phase
- Using momentum to return up
Muscles Worked
This exercise is a potent isolator for the quadriceps, specifically targeting the rectus femoris which crosses both the hip and knee joints. Your glutes and core muscles also work significantly as stabilizers to maintain the necessary rigid torso position throughout the range of motion.
Primary
Secondary
Get Personalized Coaching for Reverse Nordic
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.