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.
Because the Reverse Nordic places high eccentric stress on the knee joint and tendons, the AI's ability to track your recovery status and pain feedback is vital. If you report knee sensitivity or your daily readiness metrics (like HRV) are low, the app can instantly recommend a regression like a Wall Sit to maintain volume without overstressing the joint. Additionally, the system tracks your RPE over time to ensure you are progressing the depth of the movement safely before suggesting you add resistance.
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
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