Two benefits of reverse nordics are that no expensive equipment is...
E3Rehab@E3Rehab
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Sep 02, 2025
~1 min read
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Two benefits of reverse nordics are that no expensive equipment is needed and they preferentially train the rectus femoris in its lengthened, or stretched, position which may be advantageous for hypertrophy.
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To perform the exercise, begin by squeezing your glutes and bracing your abs with your hands by your sides. While maintaining a straight line between your knees, hips, and shoulders, slowly lean back as far as you can comfortably control before returning to the starting position.
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If you want a safety net, external feedback, or an objective measure of progress, place a bench, couch, plyo boxes, pads, or whatever else is available behind you.
To progress the exercise, gradually increase the range of motion. To regress the exercise, decrease the range of motion as needed.
To progress the exercise, gradually increase the range of motion. To regress the exercise, decrease the range of motion as needed.
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Similar to a Nordic hamstring curl, you can also just complete the lowering phase and reset after each repetition.
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Regardless of the variation you choose to perform, focus on slow and controlled repetitions. Don’t sacrifice technique for a slight increase in range of motion.
Check out our full video about Reverse Nordics to learn more!
youtu.be/PvJDjcfZe1c
Check out our full video about Reverse Nordics to learn more!
youtu.be/PvJDjcfZe1c
