Reverse Nordic
The Reverse Nordic is an effective exercise that primarily strengthens the thigh muscles while simultaneously stretching the hip flexors. In this movement, you kneel on the ground and lean your torso backward in a controlled manner while keeping the hips extended. This requires both strength in the legs and core as well as good hip flexor flexibility.
As the counterpart to classic Nordic Hamstring Curls, which focus on the posterior thigh muscles, the Reverse Nordic targets the anterior thigh muscles. While the Reverse Nordic involves leaning the torso backward, the Nordic Hamstring Curls involve leaning forward and controlling the descent. Both exercises complement each other perfectly for a balanced leg workout.
Necessary equipment
Reverse Nordic - the correct execution
- Start in kneeling position
- Make sure your spine is upright
- Extend your hips completely
- Keep maximum tension in glute and core
- Bend back, keeping the upper body in extension of the thighs
- Go down as low as you can go
- Press your feet into the floor and straighten your upper body again
The exercise Reverse Nordic is intended to be used as a mobility, hypertrophy exercise.
Which muscles are trained by Reverse Nordic?
Primary trained muscles for Reverse Nordic
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Secondary trained muscles for Reverse Nordic
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Alternative variants of Reverse Nordic:
Assisted Reverse Nordic Curls with gym rings
The Assisted Reverse Nordic Curl using gymnastic rings also emphasizes the importance of the thigh muscles and hip flexors. Compared to the standard Reverse Nordic exercise, the support provided by the rings offers a more stable starting position and reduces the load, allowing for a controlled and safer backward lean of the torso.
Necessary equipment
Assisted Reverse Nordic Curls with gym rings - the correct execution
- Start in kneeling position
- Make sure your spine is upright
- Bend back, keeping the upper body in line with the thighs
- Go down as low as you can go
- Use the rings for support
- Help yourself as much as necessary and as little as possible with the rings
- Keep maximum tension in glute and core
- Press your feet into the floor and straighten your upper body again
Straddle Reverse Nordic
The Straddle Reverse Nordic builds upon the Reverse Nordic by positioning the legs in a wide stance. This variation places additional emphasis on the adductors alongside the anterior thigh muscles and hip flexors. By spreading the knees further apart, the exercise becomes more challenging and requires greater flexibility and stability in the hips.
Necessary equipment
Straddle Reverse Nordic - the correct execution
- Start in a wide kneeling position
- Ensure an upright spine
- Extend your hips completely
- Keep maximum tension in glute and core
- Keep your arms in front
- Bend back, keeping the upper body in extension of the thighs
- Go down as low as you can go
- Press your feet into the floor and straighten your upper body again
Similar exercises to Reverse Nordic
Dragon Squats
Dragon squats, similar to the Pistol Squat, are an advanced exercise that primarily strengthens the glutes, thighs, and core. In this movement, one leg is crossed behind the standing leg as the body lowers into a squat. This exercise promotes balance, stability, and mobility in the hips and ankles.
Long Lunges
Long lunges strengthen the legs and promote hip mobility. You take a large step forward, keeping the back leg straight and shifting your weight further forward. This variation particularly targets the leg and glute muscles while also improving hip flexibility, especially the mobility of the hip flexor. Additionally, the ankle joints are mobilized as the knee is pushed as far forward as possible over the toes. Unlike the classic lunge, the long lunge shifts the focus more forward, stretches the hip more intensively due to the extended back leg, and results in greater knee flexion.
Cossack Squats
The Cossack squat is a lower body exercise. In this movement, you shift side to side, keeping one leg straight while the other bends. This creates an intense stretch in the inner thigh muscles and improves hip mobility. This exercise is especially good for enhancing your hip flexibility.
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