TIERS
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TIERS

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 itPicture · 3 steps
  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
A
For skiing
#5 of 23
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5

Eccentric quad strength for absorbing bumps and landings.

How scores work

Machine taken? Swap to

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

Takes

None yet
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