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How to do the Reverse Nordic

The Reverse Nordic is a isolation bodyweight exercise that mainly works your quads. Focus on three things: lean back in one straight line; go only as far as you control; squeeze quads to come up.

QuadsBodyweight

Setup

  1. 1Kneel tall on a mat
  2. 2Toes tucked or flat

Three cues

  1. 1Lean back in one straight line
  2. 2Go only as far as you control
  3. 3Squeeze quads to come up

Most common mistake

Bending at the hips

Keep hips locked forward

In Hindi · हिन्दी में

  1. 1सीधी रेखा में पीछे झुकें
  2. 2उतना ही जाएँ जितना संभाल सकें
  3. 3जाँघें कसकर ऊपर आएँ

आम गलती: कूल्हों से झुकें तो, कूल्हे आगे लॉक रखें

Alternatives to the Reverse Nordic

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Reverse Nordic set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.