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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General training information, not medical advice. If something hurts, stop and see a professional.
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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 skiing
#5 of 23
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Eccentric quad strength for absorbing bumps and landings.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SLateral BoundBodyweight

Takes

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280