At a glance
- Main muscle
- Quads
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Body straight from knee to head.
- Lean back slowly.
- Squeeze your glutes.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Stretches the rectus femoris without a machine, but progression comes mostly from reps.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Leg Extension · Machine · rating A
- Sissy Squat · Bodyweight · rating B
- Goblet Squat · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the reverse Nordic.
Let Mitta set the weight.
Mitta plans the reverse Nordic with a weight and rep target for every set, worked out from your last sessions.
Questions about the
reverse Nordic
What muscles does the reverse Nordic work?
The reverse Nordic mainly trains your quads.
How many reps of the reverse Nordic should I do?
Mitta plans the reverse Nordic at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the reverse Nordic?
Good alternatives that train the same muscle are the leg extension, sissy squat and goblet squat.
Is the reverse Nordic good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the reverse Nordic have rating B?
Stretches the rectus femoris without a machine, but progression comes mostly from reps.