Grow HUGE Quadriceps with This Unpopular Exercise

myoadapt.com/
👆🏻 Register your email to be notified when MyoAdapt launches!
In this video, Dr. Milo Wolf reveals the 'secret exercise' he uses to grow his quads, backs it up with scientific literature, and tells you how to do it step-by-step.
References:
1. pubmed.ncbi.nlm.nih.gov/32823...
2. pubmed.ncbi.nlm.nih.gov/37559...
3. pubmed.ncbi.nlm.nih.gov/33977...
4. sportrxiv.org/index.php/serve...
5. www.minervamedica.it/en/journ...
6. www.ncbi.nlm.nih.gov/pmc/arti...
👇🏼 Get 12 FREE programs at my website!
wolfcoaching.com/freeprograms
Follow us on socials for more:
• 📸 Wolf Coaching Instagram: / wolfcoaching_
• 💥 TikTok: / wolfcoaching
• 💻 Milo's Instagram: / wolfcoach_
If you enjoyed this video, please drop a like and SUBSCRIBE to the channel for more!
💻 Editing & Thumbnail provided by: blackboxmedia.uk
#quads #hypertrophy #scienceexplained
"Grow HUGE Quadriceps with This Unpopular Exercise"
Music from Uppbeat.
Business Enquiries: [e-mail]

[@wraethcs2]

It's a great exercise. I started doing it 2 months ago from your recommendation, and the pump + burn on the quads is unreal. I can even feel my knee tendon! My only objection with this exercise is that it is called the reverse Nordic curl and not Nordic Extension lol

[@rockyevans1584]

My triceps are still sore from my reverse hammer curls the other day

[@ozanselcuk1055]

Many years later we will start to call them nordic extensions and this will be to comment that started it all

[@kostasprototype]

"Nordic Extensions" sounds legitimate.

[@Eluass123]

Yeah what's up with the naming lol

[@douglasauruss]

@@rockyevans1584 My shoulders are fried from reverse lat prayers

[@bojanrajacic5045]

I dislocate my shoulder on upper days to get better stretch, then get in cast till next Monday for maximal gains

[@Riizet]

Bro is stretchmaxxing and restmaxxing 🙏

[@BreadWithPasta]

Optimal training for maximum hypertrophy

[@ProphetFear]

Some people came up with a lift called a Handsome press/curl btw.

[@danielkanewske8473]

I started performing reverse nordic curls after you introduced them to me through your channel. They are my new favorite quad exercise! Thank you Dr Wolf

[@oumarh.gassama8063]

Instantly subscribed. Thanks for the video!

[@Anandfulness]

I like the music on this one. Good job. Great info as always.

[@migliore44]

my pro tip: do this at a lat pulldown machine (or cable pully) on the floor and use it as a way to deload the weight if you are not strong enough to do them yourself, people will stare for sure and think you're stupid, but their probably a bunch of life long intermediates on gear anyway.

[@alaaentabi7879]

tried this and the fkin cable didnt reach lmao ,. looked extra stupid

[@migliore44]

@@alaaentabi7879 ahh depends on the machine i guess, some cables wont go down far enough. could try regular cable pully, but might not be enough room at the bottom for your knees.

[@user-he4ef9br7z]

​@@alaaentabi7879Same. Do this with the cable rack.

[@deanradley65]

Bands are really good for this as they assist the most in the hardest part of the exercise.

[@Abe_3000]

Bands resistance curve are more ideal. More assistance at higher angle (when most needed), although it defeats the objective of higher load at lengthened portion but a good way to progress

[@gregorycocco9043]

Started doing these. Thanks

[@srleplay]

I started doing them when I found out about you talking about importance of loading in stretch position, by far the best quad exercise, SFR is through the roof and work capacity for whole program is way greater now that I don't have to worry about squat variations contributing to axial fatigue and messing up my lower back

[@kingrix]

I just added reverse Nordic curls to my leg day based on your recommendation in a previous video. I'm definitely feeling them and am looking forward to that rectus femoris growth.

[@Metalkake]

Thank you for this tutorial sir 🙏

[@brianjackson4177]

Honestly love this and have been doing in the home gym since -no extension machine.

[@Raj-zt6hf]

I love these technique videos! More!

[@gillpeakperformance4945]

Stronger By Science has a quality article on reverse Nordic curls as well. I may be somewhat biased though since I wrote it. Lol

[@reallyeffingcooltechnodude]

That article is the reason I tried reverse nordics for the first time! I also picked up the bodyweight scapular protraction from your article about most commonly neglected muscles. Good stuff!

[@danpaul4975]

This is actually my favourite exercise for quads, the stretch from both ends is phenomenal

[@stephensimon7621]

for guys learning this movement or not strong enough yet, you an use a high pully with flat bar as an assist. slowly reducing the weight.

[@jonnyincognito899]

Or a band

[@sergiotorrijos3108]

Using cable to assist is way better than a band, in order to make the lengthened part more challenging 👌

[@WWK-f4t]

Took me a while to figure out what you meant but it makes sense 😅

[@WWK-f4t]

Ok but how can I justify doing this exercise in the cable place that’s always super crowded anyway Surely someone will complain Anyway if I do it how much weight?

[@sergiotorrijos3108]

@@WWK-f4t send them this video hahaha. Maybe like a 10-15% of your bodyweight, and I love using the rope instead of a bar. Good luck!!

[@harrygrossman4378]

I do this exercise all the time on leg day & absolutely love it! I'm currently using a band for assistance but working up to using nothing

[@Flahtort]

Yeah! Already doing that one) Seen it from you. When you see it for the rirst time and analize benefits - you get surpized how goot it is

[@mysticmarval]

Thanks for sharing this brother! My wife and I have the privilege of being able to use a device called the “Neubie” with our training. It allows us to either tell the muscle fibers to lengthen or contract based on the selected setting. We have been using it this week on a lengthening setting to stretch and get deeper into the position for this exercise. Eventually we can switch to using contractions and focus on hypertrophy. So far, we are feeling tension in areas on our quads that we have not felt before and are very appreciative. Thank you so much for all you do brother and keep being awesome!

[@douglasauruss]

Pumped for Myoadapt in the next few months! Or whenever it's out. I don't care if it's perfect or a little buggy at the beginning.

[@tmiller12051]

“Only if you really hate yourself” is a great way to describe an intensity technique haha

[@adamcooper8463]

Great video and very interesting, will give this a go. Only one question, would you say this is an overall quad builder or more similar f the ‘top’ of the quad? I ask because I don’t see much ‘tension’ or stretch at the knee area? What’s the thoughts on this?

[@Brodir369Ad]

Going to put this in the one of my leg days, got Sissy Squats in one and my Rectus Femoris has such a good stimulus. So Reverse Nordics on another leg day would be a great addition 😊

[@joseppebatman]

I’ve been pushing this, pistol squats and Nordic curls for years in order to defend bodyweight leg training and people call me stupid lol. Glad to see it getting love

[@rockyevans1584]

For years eh, well you're only stupid if your legs are small

[@WWK-f4t]

To be fair training your legs with body weight is kinda like training your shoulders with arm-weight

[@ginoyesano5649]

@@WWK-f4t Not when it comes to Nordic curls, bodyweight is very heavy for this exercise

[@snakejazz]

@@WWK-f4t that's assuming weight is the only factor to reaching muscle hypertrophy, which is not true

[@flow1188]

@@snakejazz Its True, but how many Reps you want to do ?? Its like with Pushups. 3 Sets of 150 Pushups after some Years ?? Thats not Real sorry. Ive tried to integrated deficit Pushups in my Chest routine as a finisiher. But even when its my last excercise i need in every Set a minimum of 30 reps to get close to failure. I tried Sissy Squat since i look Milos Videos. i did 3 Sets Sissy Squat of 20 Reps and felt nothing. even when i stretched them insanely

[@killerkhatiby009]

You can get a lot of the same benefits of a reverse nordic but in a more stable/comfortable position by doing cable leg extensions using a bench + ankle straps connected to a low pulley. Set the pulley height to maximize tension in the stretch position and you've got an even better exercise than reverse nordics IMO. Requires less core stabilization and is easier to start doing full ROM or lengthened partials and load/progress and doesn't rely on bodyweight which may fluctuate overtime.

[@immolatewarlock6542]

Never heard of it but today is leg day so I'll try it.

[@killerkhatiby009]

Dr. Wolf, with exercises like reverse nordics and doing only lengthened partials are you concerned with lacking functional strength/ability in shortened positions which may impact longevity and movement ability as people age and possibly make people more injury prone? Basically, if your primary goal is hypertrophy but you also want functional strength and mobility long-term to combat age related degeneration, would you recommend incorporating full ROM exercises which emphasize tension at different points throughout the ROM?

[@warrenhenning8064]

You can give yourself assistance on the reverse Nordic curl by holding on to a cable attachment. More weight makes it easier. This also helps keep yourself stable. Then you can progress gradually by giving yourself less assistance, similar to assisted pullups/dips. You can put your legs on a mat to make it less painful on your ankles/knees. I do them on a deadlift crash mat where my foot can partially hang off the end. That helps distribute the weight more comfortably.

[@FugaziTrading]

Bro that's great advice, thanks

[@WWK-f4t]

All cool but somehow my hamstrings hurt when doing this lol My ankles are meh with it

[@ephraim1995]

You can also use a rubber band and do them assisted

[@ghabrielF]

Yesterday I tried this on my leg day for the first time. Initially it felt weird, but I was able to make it more confortable by rotating my feet out. I did 3 sets of around 7 reps using a band for assistance.The pump on my quads was amazing with less fatigue than I usually get from legs extension. First impression was super positive, gonna keep improving my technique and going deeper!

[@fatbob1999]

Do you mind sharing how you used the bands for assistance?

[@pedrojorge2741]

@@fatbob1999 lock the band to something around head height or a bit higher and a bit distanced from you in the front. Place the band around your back bellow your armpits.

[@ghabrielF]

@@fatbob1999 just like Jeff Nippard did here on minute 21 kzbin.info/www/bejne/rHWQlXiibLdleMksi=udXTPFMBTn8PTjf-

[@wuchtbertvonliftingen]

It's a great exercise, but as you say, you have to give it some time to get used to it. If necessary, you should also put some padding under your knees. For example, I can't do them on the floor without pain. But with 1-2 cushions under my knees it works very well (might look weird in a public gym, but when training at home... definitely worth a try). You can also use a resistance band attached to the rack in front of you for this exercise. This allows you to do more repetitions, helps you to get into the exercise, perform it with a controlled motion and also gives you something to hold on to with the band, adding some felt security.

[@Tropicocitwo]

One really good regression is to hold onto a band tied onto something in front of you - this will help you in the concentric portion of the exercise, and you can tailor this to your ability by picking a thicker/thinng band, holding on with one hand, holding on with just a finger etc.

[@andyh3065]

Given these give a good stretch to all 4 quad muscles, including rec fem, would they be suitable for someone with mild patella alta? Be keen to hear any thoughts, or suggestions on other suitable exercises.

[@BenG-rd5wg]

Truly awesome exercise! Is it okay to only extend my spine to a roughly neutral position? This way, I can do around 12 reps with 14 kg extra. My quads are still relatively small, though (I've only been training legs for 6-7 months). 😅

[@DexFlex_YT]

You can also do a matrix quad blaster Elevated with way more range of motion i already do pendulum sissy squats And reverse Nordic

[@paulc5389]

If you need to load would facing away from a pulley using a rope work or is it too cumbersome? As in kneel facing away holding the rope as if you're going to do a tricep overhead extension. Or would you need to raise yourself off the ground a bit to keep tension on the pulley?

[@WWK-f4t]

The reason it’s unpopular is many people don’t have the flexibility for it, it looks foolish to do, and any normal untrained person is probably not sting enough to go far or even fully down.

[@bobkelly8644]

I gave these a try. Seems like I couldn't lean back very far - not sure if that was a physical limit or fear. I had a bed behind me to catch me. Even with this slight lean, it was quite challenging and gave a bit of a burn in the quads. Great thing is that I can do this in the bedroom at any time. Don't have to wait for a gym session. Thanks for the suggestion.

[@RicoPenguin]

A good approach I can recommend to this exercise is support yourself with TRX bands. This way you can go all the way down while being supported with your hands on TRX. It gives you modality of weight you put at bottom position and that you can reach bottom at first approach. Moreover it clears my anxiety of falling down or breaking my knees 😅

[@vegardbell]

Any thoughts on the "normal" nordic curl (where you train the hamstrings)?

[@shiva102fps]

What do you think are some good approaches for dealing with inflexible feet for leaning back in the reverse nordic

[@xpedrixfuryan]

Quads day today! 🔥

[@autongnosis33]

Just a few inputs i can give cause I've got those in my program for almost two years now. First is i like to keep my spine a bit more neutral than what you show here and go much deeper, ideally almost with your scapulae toiching the floor at the bottom, but that might not be for everyone (if you have big hamstrings i don't think its even possible to flex that far back without arching excessively). A nice thing i started incorporating lately is to do a mechanical dropset after the RNC by doing a hip flexion from a seiza position (knees and shins on the ground, butt on the heels) that really hammers the rectus femoris which i found works mostly as stabilisation during the RNC, i found that i can pump out as many reps as i did with RNC with that to really mess up my quads in general. I also found it helped me tremendously with running (works the rectus femoris from the same extended position you find yourself in when your back leg needs to be pushed forwards). As for loadability if you can strap your lower leg on the ground you can hold a dumbbell at chest height, and even a light dumbbell makes it much much harder because of the lever lenght. Heck if you're big even just holding your arms crossed at chest height instead of along your torso makes a lot of difference. If you can't strap your lower leg you can hold something like a plate or dumbbell at hip/abdomen height byt the lever lenght is short and it's not very effective, but at that point with free legs if you hold anything past 5-10% bw you're gonna tip backwards at the bottom of the rep (not a pleasant experience lemme tell you 😂). The good thing is as you said loading might not even be necessary, I'm very very light and i do endurance and trail running so i kinda need it at 125lb bw but pretty much all lifters weight much more than that 😂😂😂

[@jobthooft5235]

How do you do hip flexion from the seiza position? Do you move your upper body backwards?

[@autongnosis33]

@jobthooft5235 exactly, hinge at the hip backwards using your abs to stabilise only, and pull your torso back up. If you do it correctly you should feel the contraction and the burn directly on your rectus femoris which is a weird feeling (you feel it as a deep burn instead of a superficial one) Be also mindful during the movement you are actually rotating your hips back and not just extending your spine and slightly tilting the pelvis otherwise the exercise becomes a very ineffective weird looking crunch 🤣

[@jobthooft5235]

@@autongnosis33 thanks for your comments. Do you not tip over backwards when doing this? If I move my torso backwards with my hips on my heels I will fall backwards

[@autongnosis33]

@jobthooft5235 not usually no, I have a small upper body tho. Probably slightly elevating your feet with like a rolled up towel might help with the tipping, or just going slightly less backwards

[@LNBarbell]

Hey Milo, can you make a video on muscle maturity? I’m interested in what the science says

[@1TieDye1]

Pretty sure science says precisely nothing about it.

[@greysonhoffman3647]

To add a little bit more resistance, you can also lift your arms above your heads. My college fitness coach used to have us do this for sit-ups and it seems to increase the sensitivity

[@Bodeification]

I found this interesting and it is something I will implement, since I am missing a quad exercise in my routine. Just one question: how do you know you are progressing? This exercise seems really difficult to know you are doing each rep the same/correctly

[@kwerby3285]

Depends on your range of felxibility. If you cant do 1 rep all the way up and down, maybe use bands to support your torso, or maybe use a cable machine to assist.

[@Bigcheese6875]

Been trying these. Feel pretty good but kinda hurt top of feel and can really only do 4-6 deep stretched reps. Hopefully gonna add some weight if I can get to around 12 in the future

[@PowerMaze]

I'll try this out with a cable to assist!

[@ThePhysicalReaction]

I like to do this one while holding a 10 pound cable in each hand so I not only get muscle confusion, but entire gym confusion.

[@plastikmaiden]

@Jujimufu did a video with Chris Duffin where they highlighted the benefits of the reverse nordic. It's always cool to see science confirm and explain existing methods!

[@dougbrad82]

Standing single leg cable extension also viable, pick this up from Dr. Eric Helms

[@Yajoy-kh3kc]

10:16 the most significant factor for comfort personally is not the ground softness but keeping my shoes on. That prevents pain through the maintained extension of the feet, which causes me more pain than at the knees. Worth to try it out if someone struggles with it too.

[@davidbright8978]

What the best way for folks to due this that may not have the strength lilenusing cords or such

[@Suptski]

I really like these. Sissy squats and or reverse nordics after a pistol squat or some kind of split squat is all I do for my quads. I prefer sissy squats if I had to pick one but that's just personal preference. Maybe doing both is redundant but I don't mind.

[@dcuccia]

Dr. Milo says "Is composed" not "Is comprised" in his promo, so he will get my money.

[@CD-kl1dn]

Just tried it, and what the hell the stretch is insane, quads on fire right from the get go, can't do more than 5 reps though 😄

[@pedrojorge2741]

Is using a band for assistance a good way to regress the exercise, or does the fact it helps the most at the stretch position defeat the main benefit of the exercise, making it better to just stick to a shorter ROM with no band assistance?

[@TheHybrid350]

Great

[@ew-zd1th]

Would you say you can grow the vmo better with short rom partials?

[@alias5281]

Does this stress the knees? My patellar tendon is a bit finnicky and I wonder if I can do this.

[@jeffbunnell9961]

Can these be superset with RDLs? I do that currently with leg extensions and would be swapping them

[@ozzy6162]

I'll inform the local A&E department before giving these a try. I think holding a secured band/rope will help while learning the form.

[@deanradley65]

I do my leg extensions using monkey feet lying on a bench, butt right at the edge and my knee point at about 45 degrees. I get stretch on the quads in bottom position and the hip flexor are stretched. Think I’m going to add reverse nordics to my other leg day.

[@chenzarella]

Feels So weird with the back over extended . Is it still effective keeping it the glutes contracted the feet lifted helps heaps bit def hands in front for extra stability. Not what u said but lol

[@mrAngusGus]

Many bros and bro scientists on YT have been wicked triggered by your attempts to popularize this exercise. Idk what they are so afraid of

[@hayesdelezene4590]

The haters are just a bunch of weak kneed pencil necks

[@TheGreektrojan]

Its the opposite of an ego lift and leans into the loaded stretch (aka nerds 'overthinking' things) angle. A double whammy.

[@mikesalvato]

Like who

[@creekchub4200]

@@mikesalvato TNF

[@mrAngusGus]

@@mikesalvato I was recommended by the KZbin algorithm a video by "Shethar training" and the thumbnail of recent video by Shethar was making fun of reverse nordics. There was another video I was watching, can't recall it now, that was talking negatively about reverse nordics.

[@douglasauruss]

What would make reverse Nordic curls perfect for me would be doing it on a pad so my feet don't have to be pointed, and then so that I don't fall backwards from not having my feet for the needed leverage, have my legs strapped to the floor. I am gonna build something for this!

[@Yajoy-kh3kc]

Have you tried keeping the shoes on? Extended feet cause me intense pain in this position barefoot, but not with shoes on.

[@scottiegeek4364]

Started trying these a few months ago. Wish this video was out then, it took me four weeks to think of putting a rolled up mat under my feet which is what really made it click for me. 😂

[@EricBohm]

I started doing these last week and they've been good for me. I used to max out the front leg extension machine for 12-15, but on these I'm struggling to get 6-8.

[@WWK-f4t]

Maxing out the extension machine 😳 I only have one gym bro who can do that for reps

[@EricBohm]

@@WWK-f4t It really depends on the machine. The ones at my gym barely get more than 90 degree angle, so even maxing it out at 240 lbs is just a bunch of shortened partials. Your machine may be heavier, have a wider angle, or a less favorable pulley arrangement.

[@alaaentabi7879]

The movment is gruesome but the issue is i can only do 2 3 reps and am top heavy, any idea how to make the movement lighter ? i train at a gym

[@Aleksandr_TRI]

i kinda like it but it feels awkward and painful for knees, leg extension feels more stable

[@gmelliot19]

Best superset for legs is: Exercise 1: RDL Exercise 2: Sissy squats or reverse nordics

[@maths_505]

Tried these last week. Absolutely brutal with that sweet sweet (i.e. TERRIBLE) stretch on the quads.

[@kapoioBCS]

Hey ! I follow you channel for years :)

[@trym54]

Are you from Norway??

[@claudiamarianidamato9499]

Here’s your solution, do both. Leg ext and reverse Nordic . One focuses on the contraction and the other on the stretch.. This thing about “which ones better” is not necessary. They are both useful in their own ways period !!

[@douglasauruss]

Does it matter that I'm so weak in that stretched position that I have to do them with a cable assist? So much more tension possible in a leg extension machine.

[@WWK-f4t]

Yeah but this gives way better stretch and more growth. They’re basically a lengthened partial for the quads. You have to decide based on whether you prioritize strength and not looking like a yoga fool or quad size

[@charlieb5487]

i tried these and my feet kept feeling like they were about to cramp up, which put me off. Maybe I need to get over the hump with them...

[@4evrluvbk]

My back hurts doing this 😂

[@CetherDesipio]

can i help myself with a TRX while performing the Reverse Nordic Squat?

[@mateusdovale5863]

Yes, but don’t rely too much on

[@MajklKral]

What if they cause knee pain?

[@EvanZamir]

Milo, you have a clear opportunity here to partner with an equipment company to make an RNC machine. The lack of a machine is probably what is preventing most people (including myself) from bothering with this exercise. Just a thought!

[@kwerby3285]

Could be like one of those lower back machines but operates like an assisted pullup machine

[@autongnosis33]

You can use a cable machine to assist you on the exercise actually, or bands, but bands are worse in that they assist you more the lower you go which is kind of the opposite of what you want here.

[@1TieDye1]

No machine needed. A cable machine or band+any rack is pleasant

[@EvanZamir]

@@1TieDye1 No machine is needed for a lot of exercises that have machines.

[@CH1C4N0444]

Friend of mine would hold a DB infront of him when he did these The Reverse Nordic is my ABSOLUTE favorite exercise for my quads at the moment

[@PopcanJackson]

considering that you can only do 6-10 reps of this, doesn't this make the reverse nordic curl not practical for most lifters unless you are advanced?

[@xperience-evolution]

The problem with that exercise I fall on my back. My knees come up pretty early in when I lean back. How do you counter that?

[@xperience-evolution]

Ok you talked about it. I'll try.

[@jaymills1720]

Without external load, how effective could it be good for size growth?

[@joojotin]

Bad

[@richardhill4938]

Depends on where you are at in quad development. For novices to low intermediates it will be more than enough. Add in the stabilization need to do them properly and they are a great old school BW exercise. For more advanced a weight vest will take you further.

[@Bigcheese6875]

Also seem to have some issues with keeping my knees of the ground while my torso is back. Any tips?

[@jonnyincognito899]

Lower while using a band assist

[@mrAngusGus]

Don't go as deep until you have the requisite flexibility

[@alltaken21]

Oh god is this working for me, crazy stimulus, burns like an mother fucker, pumps like hell. Loving finding this when I'm starting the newbie gains for my legs. Really another video from Dr Wolf made me try this. Many thanks

[@karlmatillano8705]

I rate this exercise A tier at best

[@malik_alharb]

I shattered my ankle a few years ago, dont have he ankle flexibility for this exercise

[@WWK-f4t]

Put your legs on elevated ground so the feet can hang off

[@1TieDye1]

You can do it on your toes also

[@LePrimo420]

Everytime I get to the end rom my fucking foot cramps up so hard.

[@ozzy6162]

I get your argument Milo but is it not possible that being able to increase the load substantially for leg extensions and being able to change to a flexed hip position will make up for the issues you identify with leg extensions in terms of hypertrophy? We need research comparing Reverse Nordics with hip flexed leg extensions.

[@user-he4ef9br7z]

My hamstrings jam against my calves way before full quad extension. Seen the same on other trainees too. This doesn't work for my flexibility. Sissy squats.

[@EvanZamir]

It seems like this is mostly for advanced lifters, because if you're a beginner and can't even do one rep (which is essentially your body weight) then it's hard to imagine how this exercise is better than doing leg extensions with a lighter load even if it's not in the optimal length range.

[@WWK-f4t]

No use the the weighted cables so you can do it

[@EvanZamir]

@@WWK-f4t Ah, I see. Thanks.

[@1TieDye1]

Bands work well too

[@christiancalkins9372]

I wish I could do this exercise, but every single time I do it, my foot cramps up. 😭

[@mattcarlson1052]

Same! I get nasty cramps in my feet and hamstrings when I do this. Not always on the first rep, but pretty quickly. Anyone have ideas on overcoming this issue?

[@thomasowens4844]

Stretch the top of your foot and strengthen the bottom of your foot and back of your calf

[@sergiotorrijos3108]

I make it using a deadlift drop pad, with my toes outside the pad.

[@1TieDye1]

You can do it up on your toes, instead of lying your feet down and plantar flexing your ankle. It stretches your toes and foot, so it might prevent cramping

[@kapoioBCS]

I don’t know.. no joke but i find them to easy with BW or some extra low weight, and when I try to take a 25kg plate to be in the 6-12 rep range it just becomes a flexibility and abs exercise for me.. With just a 20kg plate or less i can do so many reps that it just becomes painful in the joints of the foot (especially in the point where we shoot balls on football)

[@WWK-f4t]

lol you’re quadzilla But I guess this is an ab exercise anyway? And it’s okay training your abs isometrically if that’s necessary for training your quads with lengthened eccentrics

[@We_Run_Up_Hills]

It probably feels like an ab exercize because thats the weak point!

[@kapoioBCS]

@@WWK-f4tnot really that big tbh, but I really like to train leg especially for strength

[@adamgilbert7578]

I do this exercise while desperately holding onto an elastic training band. Lets you get a few more reps in

[@muscleandmath2910]

Why do these feel so much more difficult than sissy squats? I can do those with full ROM and keeping my hips extended, but I still can't do a single full ROM Nordic. Every time I try going lower, it's like my body panics and just lifts me back up 😂

[@baronmeduse]

We used to use these in martial arts training during the warm-up. Working in pairs someone would sit behind and catch you if you went too far back and couldn't get up. Pretty much everyone built up to being able to do them and we were doing 20 reps per set! Also if the exercise is unpopular I want to do it. I don't like leg extensions they feel unnatural.

[@gmelliot19]

Landmine sissy squats are better than reverse nordics for a stretch emphasis leg exercise. Why? 1) Landmine setup lets you progressively overload movement more easily than reverse nordic. 2) Landmine setup increases external load at bottom position and reduces external load at top position You can also perform sissy squats with lengthened partials if you want.

[@1TieDye1]

Your second point applies to reverse nordics. The moment arm of your body on your knee joint is longest at the bottom and shortens on the way up, so resistance is highest at the bottom

[@gmelliot19]

@@1TieDye1 No. I wrote external load not moment arm. Whats unique about the landmine setup you are supporting more of the load at the bottom but less of the load towards the top. So the actual external load is greater at the bottom IN ADDITION TO the moment arm being greater at the bottom.

[@AliMohammed-ep3sk]

I do these now every leg day with a cable for assistance, and the stretch and burn is incredible. The only downside is that people at the gym won't let me do it in fucking peace😂

[@Biolo-G_KJ]

Why don't you go all the way down on the reverse nordics?? If you place your feet a bit wider you can touch the ground with your glutes and head and than go up from there. Way larger range of motion and more stretch.

[@WWK-f4t]

He’s probably not strong enough?

[@Biolo-G_KJ]

@@WWK-f4t maybe but I doubt it.

[@Ilson7]

you look like UFC's Roman Dolidze

[@timk8258]

I question your claim that leg extensions have less resistance at the start and more at the top… on a commercial stack loaded machine this depends on the shape of the cam, and as far as I know most of them drop off in resistance at the top of the movement. Some just have a circular cam which means the resistance is the same at the start and end. Being too easy at the start and hard at the end is more of a problem with certain plate loaded designs but that’s not what you’re showing in the video.