Reverse Nordic

The Reverse Nordic is a bodyweight strength exercise where you kneel and lean backward, then pull yourself back to upright. It trains control of the knee joint and builds strength in the front of the thighs while also challenging the hip flexors.

Kneel on a padded surface with your knees about hip-width apart and the tops of your feet flat on the floor. Keep your body tall with your hips stacked over your knees and your hands resting on your thighs or at your sides. Gently tuck your pelvis so your ribs stay stacked over your pelvis.

Brace your midsection and keep a straight line from your knees through your shoulders. Slowly lean back as one solid unit, lowering only as far as you can control without breaking form. Pause briefly at your deepest comfortable point, then squeeze the front of your thighs to pull your torso back to the starting position.

Inhale as you prepare, then exhale as you return to upright. Keep light tension in your abs the whole time. To make it easier, lean back only a few inches or loop a band in front of you for assistance. To make it harder, increase your range, pause longer at the bottom, or hold a weight close to your chest.

Fault: Folding forward at the hips instead of leaning back as a straight line. Fix: Keep your hips extended and your body in one long line from knees to shoulders; only the knee angle should change.

Fault: Lifting the shins or rolling onto the heels during the lean. Fix: Keep the tops of your feet pressed into the floor and your lower legs still throughout the movement.

Fault: Dropping down too quickly or bouncing out of the bottom. Fix: Lower slowly and under control; reduce your range if you cannot stop and reverse smoothly.