Reverse Nordic
A high-demand quad strengthening drill that loads the front of the thigh through a long range from a tall-kneeling position.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Quadriceps (primary), hip flexors (support), and trunk stabilizers.
Key Benefits
- Big quad stimulus without needing weights
- Trains knee extension capacity through longer ranges
- Great bridge toward higher-level knee-dominant work
- Scales with range, tempo, and assistance
Equipment Needed
Knee pad/mat. Optional: band assistance or a support surface to regress.
How to Perform Reverse Nordic
- Start tall kneeling with glutes gently squeezed and ribs stacked.
- Lean back as a unit (knees, hips, shoulders stay aligned).
- Go only as far as you can control with clean form.
- Return to tall kneeling by driving the quads to bring you forward.
- Repeat for reps—stop before form breaks down.
Programming Options
- 2–4 sets of 4–10 reps
- Tempo option: 3 seconds back, 1 second forward
- Regression: use band assistance
Why This Variation Works
Reverse Nordics place a large demand on the quads in a long-lever position, helping build strength and tolerance around the knee.
When to Use It
Quad-focused blocks, accessory work after lunges/split squats, or as a bodyweight quad challenge when equipment is limited.
Related Quadriceps Exercises
Explore the Quadriceps Exercises category for more squat and lunge variations.
Frequently Asked Questions
What if I feel it too much in the front of the hip?
Reduce range, slow the tempo, and focus on staying tall with ribs stacked. Band assistance can help.
Should my hips stay extended?
Yes—avoid sitting back. Think “straight line” as you lean.
How do I progress?
Increase range, add slow eccentrics, reduce assistance, or add load only once form is rock solid.
More exercises in this collection
Explore other videos in Quadriceps Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.