Reverse Nordic

Purpose of the exercise

Strength exercise for the quadriceps with extreme eccentric loading. Improves eccentric quad strength, develops quadriceps hypertrophy and helps prevent quadriceps injuries. Also effective for improving knee stability, for developing strength in stretched quad position and for sport-specific strength development.

Supplies

• Mat or soft surface (for comfort of knees)
• Optional: something to hook your feet under (bench, partner, strap)
• Optional: incline bench or wall behind you (for regression)
• Plenty of room to sit back

Starting position

1. Kneel on a mat
2. Knees at hip width
3. Hook your feet under something or have partner hold onto them
4. Or: use weight on your feet to keep them on the ground
5. Start kneeling upright
6. Keep your body in a straight line from head to knees
7. Arms in front of your chest or along your body
8. Tighten your core to the max

Implementation

1. Slowly lean back from your knees
2. Keep your body in a straight line (plank-like)
3. Make your quadriceps work eccentrically to control movement
4. Lean back as far as you can control
5. Beginners: lean back 20-30 degrees
6. Advanced: lean to almost horizontal
7. Push forcefully back to the starting position (concentric)
8. Or: use your hands to help back
9. Return to upright kneeling position

Points of interest

• ✓ Keep your body in a straight line (no bending at hips)
• ✓ Move backwards very slowly and in a controlled manner (4-6 seconds)
• ✓ Tighten your quadriceps to the max during downward phase
• ✓ Tighten your core to protect back
• ✓ Stay within your control range
• ✓ Breathe calmly (do not hold your breath)
• ✗ Avoid bending at your hips (must remain straight)
• ✗ Don't go further back than you can control
• ✗ Don't suddenly drop backwards
• ✗ Don't hyperextend your lower back
• ✗ Don't start with full range without build-up
• ✗ Do not do this exercise without an adequate quad strength base

When this exercise?

This exercise is suitable for advanced athletes with strong quadriceps. Ideal for quad hypertrophy and eccentric strength development. Very effective for athletes who need powerful braking actions (skiers, footballers). Perfect as an advanced accessory quad exercise. Also valuable for prevention of quadriceps injuries in athletes. NOT suitable for beginners - build basic quad strength first with squats and leg extensions. In case of knee problems, patella tendon problems or quadriceps injuries, have it assessed by physiotherapist first. Start with very small range of motion (20-30 degrees backwards) or use incline bench behind you for support. Expect extreme muscle soreness after first time - start extremely conservative.