Week 143: How to Perform Reverse Nordics Band Assisted
- Keep It Moving PT & Wellness
- 7 days ago
- 2 min read
The sun is out, and we all want to feeling our best (and maybe looking our best too!) so this month's theme is Summer 6-Pack. We'll be providing drills to help you build functional strength while also working on those vanity muscles a bit too ;-) Also keep your eyes peeled for our Summer 6-Pack Deal to be announced soon!
Exercise: How to Perform Reverse Nordics Band Assisted
Purpose: To build length and strength of the quads and hip flexors in an eccentric focus (as they are lengthening) throughout their entire range.
Who It's For: All of us!
Why We Love It: Because we need our hip flexors and quads to be not only flexible, but strong throughout their entire range!
Procedure:
Anchor a resistance band in front of you at about chest height.
Loop the band under your armpits or across your upper chest so it supports your body as you lean back.
Kneel on a pad with knees hip-width apart.
Squeeze your glutes and brace your abs to keep a straight line from knees to shoulders.
Cross your arms over your chest or hold them at your sides.
Slowly lean backward by extending at the knees, keeping your hips locked and torso straight.
Descend until you feel a strong stretch/tension in your quads or reach your comfortable range of motion.
Let the band assist you as needed at the bottom.
Drive your knees into the floor and contract your quads to return to the starting position.
Repeat for 5-8 reps, maintaining a rigid torso throughout and maintaining control throughout the descent.
Do your legs feel like bricks? Let's foam roll them first to loosen them up a bit. Don't know how? This should help: Foam Rolling Hip Flexors
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
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