Reverse Nordic — hold at length
Quad and hip-flexor length under load — the other half of the Nordic, and the range a sprinter runs out of first
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Ribs down, glutes on
- Lean back only as far as you can return from
- Hold, then pull yourself up
- Tempo
- 5s to lower
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
| Program | Session | Sets × reps | Load |
|---|---|---|---|
| Bodybuilding | Legs — Quads, Hams, Glutes, Calves | 2 × 15s hold | BW / light plate |
| Bodyweight Athlete | Lower Strength + Power | 2 × 15s hold | BW / light plate |
What it trains, and who trains it
- Muscles worked
- Quads
- Region
- Lower body
- Classified as
- MOBILITY
- Prescribed in
- bodybuilding · bodyweight training
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Nordic Curl | Eccentric hamstring — top injury-prevention |
| Nordic Drop (slow descent) | Take as long as possible to lower — max-effort eccentric hamstring |
| Adductor Slider | Slide one leg out laterally — eccentric adductor loading |
| Lying Leg Curl Machine | Machine: direct hamstring loading, easy to scale |
| Seated Leg Curl Machine | Machine: hamstring isolation through full range |
| Standing Single-Leg Curl Machine | Machine: unilateral hamstring isolation |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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