Bodyweight

Nordic

Nordic exercise is a strength-building workout targeting hamstrings and glutes. Involving kneeling and body movement, it enhances stability and control. Despite initial difficulty for beginners, it's essential for lower body power and muscle definition.
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Nordic instructions
Step-by-step instructions
1
Find a sturdy object, like a pole or someone's legs, to secure your feet under. Kneel and place your hands on your hips.
2
Lean forward slowly while keeping your body straight from your knees to your head.
3
Fight against the temptation to bend at the hips as you lean forward.
4
Once you're parallel to the ground or can't maintain a straight body, use your hands to push yourself back up and repeat.
5
Do not rush the movement - it should be a slow, controlled fall forward.
Find a sturdy object, like a pole or someone's legs, to secure your feet under. Kneel and place your hands on your hips.
Lean forward slowly while keeping your body straight from your knees to your head.
Fight against the temptation to bend at the hips as you lean forward.
Once you're parallel to the ground or can't maintain a straight body, use your hands to push yourself back up and repeat.
Do not rush the movement - it should be a slow, controlled fall forward.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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