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Reverse Nordic

Kneeling tall with the hips open, the body leans slowly back as one line, hinging only at the knees, then returns: the quadriceps work as they lengthen, about as hard as in a single-leg or Bulgarian squat. A rectus femoris rehab programme placed it two phases after the leg extension.

Quadriceps strength family

Reverse Nordic

DemandHard
Equipment requiredFloor space
Muscle focusQuads · Abs

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Kneel on a soft surface, the feet pointed behind and the body tall from the knees to the head.
  2. Squeeze the glutes and lean slowly back, hinging only at the knees, as far as you can control.
  3. Return to tall without folding forward at the hips.

Form cues

  • Lean back only a short way at first.
  • Keep the hips open; don't sit back toward the heels.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Leave it out if kneeling hurts the knee. With muscular dystrophy, leave out exercises that focus on lowering a heavy load or hard landings unless your neuromuscular team advises them. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Quads. Also: Abs.

Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Guides that use it

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Similar moves

Reverse Nordic, arms overhead demonstrated on the 3D figure3D demoReverse Nordic, arms overheadAdvanced · No equipmentBodyweight squat demonstrated on the 3D figure3D demoBodyweight squatBeginner · No equipmentShrimp squat demonstrated on the 3D figure3D demoShrimp squatExpert · No equipmentBand-assisted Nordic curl demonstrated on the 3D figure3D demoBand-assisted Nordic curlIntermediate · An anchor point + A bandBodyweight walking lunge demonstrated on the 3D figure3D demoBodyweight walking lungeIntermediate · No equipmentFull Nordic curl demonstrated on the 3D figure3D demoFull Nordic curlExpert · An anchor point

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Questions people ask

What muscles does the Reverse Nordic work?

Mainly the quads, with help from the abs.

What equipment do I need for the Reverse Nordic?

No equipment: your body weight and a little floor space.

Is the Reverse Nordic good for beginners?

It is an advanced move. Build up to it with the Straight-leg raise first.

What is an easier alternative to the Reverse Nordic?

Try the Straight-leg raise or the Seated knee extension (chair). Both are written steps in the same progression.

How do I make the Reverse Nordic harder?

Progress to the Weighted sissy squat. Follow that guide’s technique and any stated timing.