Reverse Nordic

Instructions

1. Kneel on a padded surface with your knees about hip-width apart.

2. Keep your torso tall and your hips extended so your shoulders, hips, and knees stay in one straight line.

3. Cross your arms over your chest or keep your hands by your sides.

4. Brace your core and lightly squeeze your glutes.

5. Slowly lean your body backward from the knees.

6. Keep your hips extended and your torso straight as you move back.

7. Lower only as far as you can while keeping control and good alignment.

8. Pause briefly at the bottom.

9. Use your quads to pull yourself back up to the starting position.

10. Reset tall at the top and repeat.

Common Compensations

• Do not bend at the hips as you lean back.

• Do not arch your low back excessively.

• Do not let your ribs flare.

• Do not drop backward too quickly.

• Do not let your head jut forward.

• Do not sit back toward your heels during the movement.

Extra Info

• You should feel this mostly in the quads.

• You may also feel your hip flexors stretching as you lean back.

• Your core and glutes should help keep your body in a straight line.

• Only go as far back as you can control without pain.

• You should not feel sharp pain in the knees, low back, or hips.