For quad growth
For quad growth, reverse Nordic rates higher on our research criteria: more of the work on the quads, more stretch.
Barbell back squat is easier to progress.
Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Full-depth squats build the quads well. Their cost is fatigue, not effectiveness.
Reverse Nordic. Leaning back from the knees loads the quads, rectus femoris included, in a long stretch. Hard to add weight.
For skiing & snowboarding, reverse Nordic rates higher on our research criteria: easier to learn and fit in. Barbell back squat does more to prevent injuries.
For basketball, barbell back squat rates higher on our research criteria: more carry-over to basketball, more injury protection. Reverse Nordic is easier to learn and fit in.
For quad growth, reverse Nordic rates higher on our research criteria: more of the work on the quads, more stretch. Barbell back squat is easier to progress. Both are good choices, and they train the quads differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
About the same: both take some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Reverse Nordic needs no equipment, so you can do it anywhere.
Reverse Nordic: it rates Good for joint and recovery cost in our research rubric, against Fair for barbell back squat.