Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Reverse Nordic

BodyweightIsolationTakes some practice
Front
Back
Primary

Works

Quads

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Lean back
Main muscles
  1. 1Kneel tall, feet anchored
  2. 2Lean back in a straight line from knees to head
  3. 3Go only as far as you can return from

Most common mistake

Bending at the hips instead of staying straight.

Watch a demo

Good for

  • Top 10 for skiing
  • Keeps the work on the target muscle
  • Loads the muscle while it’s stretched

Compare with

vs Sissy Squatvs Leg Extensionvs Heels-Elevated Goblet Squat
A
For quads
#11 of 33
See the full list →
Research
75
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tensionExcellent
Loaded stretchExcellent
ProgressionFair
Low costGood

Leaning back from the knees loads the quads, rectus femoris included, in a long stretch. Hard to add weight.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • ASissy SquatBodyweight

Takes

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280