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Quads

Reverse Nordic

The Reverse Nordic is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: quads (rectus femoris) 34%, quads (vastus lateralis) 31% and quads (vastus medialis) 27%.

Level: AdvancedEquipment: BodyweightSingle-joint (isolation)

How to do it

  1. Kneel on a padded mat with the knees hip-width and the tops of the feet flat on the floor.
  2. Lift the torso tall so knees, hips and shoulders are in one straight line, arms crossed on the chest or at the sides.
  3. Lean the whole body back slowly as one unit, bending only at the knees.
  4. Go back as far as you can control while keeping the hips extended.
  5. Pull yourself back up to tall kneeling using the front of the thighs.

Tips

  • Squeeze the glutes to keep the hips straight the whole rep.
  • Start with a small range and increase it over time.

Common mistakes

  • Bending at the hips so the torso folds back.
  • Arching the lower back to lean further.
  • Dropping into the bottom without control.

Muscles worked by the Reverse Nordic

  • Quads (rectus femoris) Primary34%
  • Quads (vastus lateralis) Primary31%
  • Quads (vastus medialis) Primary27%
  • Upper abs Stabilizer4%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the hips extended the rectus femoris works from a long length. Knee extension with the thigh fixed isolates all four quadriceps heads; nothing else moves.

Reverse Nordic alternatives

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Frequently asked questions

What muscles does the Reverse Nordic work?

Mainly the quads (rectus femoris), quads (vastus lateralis) and quads (vastus medialis).

Is the Reverse Nordic good for beginners?

The Reverse Nordic is rated advanced. If you are new, learn the Leg Extension first and build up from there.

What is a good alternative to the Reverse Nordic?

For example the Sissy Squat, Sissy Squat Machine and Standing Leg Extension. They train mostly the same muscles, some with different equipment.

Sources

  • Escamilla et al. 1998, MSSE 30(4):556-569 (open vs closed chain)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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