PUBLISHED ON Sep, 19, 2024
Reverse Nordics or Quad Extensions?
Both of these movements have high potential for strength gains, mobility and injury prevention—but which one is better? Which one should you be doing for your training?
These are the questions we most commonly hear when we talk about Reverse Nordics and Quad Extensions.
Today, we’re going to answer all of these so that you have a full understanding of each and you can make the best decision for YOUR training!
Reverse Nordics
Reverse Nordics work by training the quads in their lengthened position.
As you can see above, the athlete is doing a Reverse Nordic and is approaching the bottom part of the movement. This is where the quads are almost fully stretched, making it the most challenging portion of the movement.
When you’re in the end range, or stretched portion, your tendons and ligaments start to come into play more heavily, helping to stabilize the joints and absorb the load.
The benefit here is that you’re increasing your quads' ability to handle load under stretch. You’re also strengthening the tissues around the knee, reducing the risk of injury and improving mobility.
Consistently training Reverse Nordics has the potential to:
- Reduce the chance of knee injuries
- Increase quad flexibility and strength at longer ranges
- Improve knee stability
- Decrease pain in the front of the knee
Now let’s talk about Quad Extensions...
Quad Extensions
Quad extensions are a more popular choice out of the two for several reasons:
- They’re easier to perform, especially for beginners.
- The machines to perform them are common in most gyms.
- Quad extensions isolate the quads, focusing on the muscle in its shortened position. The hardest part of the movement is at the top, when the quads are fully contracted and the legs are straight.
As seen in the video below, at the top of the movement, the muscle is working its hardest. Unlike Reverse Nordics, where tendons and ligaments play a bigger role, quad extensions focus more directly on the muscles themselves.
This makes quad extensions excellent for:
- Building muscle size
- Improving overall quad strength
- Increasing blood flow, which aids in recovery (depending on how you do them)
They can also be a great way to warm up or recover after doing Reverse Nordics. Doing a few sets of light quad extensions can get blood flowing and prime the muscles for more intense work.
Which one should you be doing?
The answer is both!
Reverse Nordics and Quad Extensions target the quads differently. Since they have opposite strength curves, they complement each other well.
Training both together provides well-rounded quad development, building strength through both long and short ranges.
Just keep in mind that when we say you can train them together, it doesn’t have to be on the same day—they can just both be in your overall training regimen at any given time.
If you want elite quad strength and size while also protecting your knees from injury, incorporating both into your routine is a great approach.
The best tool for lower body training:
Instead of buying separate machines for each movement, consider a multi-functional option like the Hyper Pro. With this machine, you can train Reverse Nordics, Quad Extensions, Split Squats and SO MUCH MORE!
With 9 different machines in ONE, 20+ different movements and a compact design, the Hyper Pro is a game changer for home gyms & studios alike.
Want to keep improving your training?
Be sure to subscribe to our email list for more tips and exclusive content. No spam, we promise!
