Reverse Nordic, arms overhead

The reverse Nordic with both arms reaching long overhead: the arms lengthen the lever the quadriceps hold against as the body leans back, a progression that needs no equipment.

Quadriceps strength family

Reverse Nordic, arms overhead

Harder option

The reverse Nordic with both arms reaching long overhead: the arms lengthen the lever the quadriceps hold against as the body leans back, a progression that needs no equipment.

DemandHard

Equipment requiredFloor space

Muscle focusQuads · Abs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Kneel on a soft surface, the feet pointed behind, the body tall from the knees to the head and both arms reaching straight up in line with it.
Squeeze the glutes and lean slowly back, hinging only at the knees, as far as you can control.
Return to tall without folding forward at the hips or arching the back.

Form cues

Keep the arms beside the ears all the way.
Lean back less than in the plain reverse Nordic at first.

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. 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.

Strength & Conditioning Journal 2025 · Exercise technique: the reverse Nordic (Table 2: arms extended overhead as a progression) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Abs.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Reverse Nordic demonstrated on the 3D figure

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3D demoOne-Arm Overhead Kettlebell SquatsAdvanced · A kettlebell

Bodyweight squat demonstrated on the 3D figure

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Questions people ask

What muscles does the Reverse Nordic, arms overhead work?

Mainly the quads, with help from the abs.

What equipment do I need for the Reverse Nordic, arms overhead?

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

Is the Reverse Nordic, arms overhead 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, arms overhead?

Try the Straight-leg raise. Both are written steps in the same progression.

How do I make the Reverse Nordic, arms overhead harder?

Progress to the Full Nordic curl, or add load, range or slower lowering once your form is solid.