For quad growth
For quad growth, leg extension rates higher on our research criteria: easier to progress, easier on the joints.
Reverse Nordic gives more stretch.
Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Leg Extension. The only exercise that fully loads the rectus femoris: it grew all three of its regions in one trial, where Smith squats didn’t. Lean back to stretch it more.
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 well ahead on our research criteria: more carry-over to skiing & snowboarding, easier to learn and fit in.
For quad growth, leg extension rates higher on our research criteria: easier to progress, easier on the joints. Reverse Nordic gives more stretch. Both are good choices that train the quads the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Leg extension is easier: it’s easy to learn, while reverse Nordic takes some practice.
Leg extension needs a machine, so for most people it’s a gym exercise. Reverse Nordic needs no equipment, so you can do it anywhere.
Leg extension: it rates Strong for joint and recovery cost in our research rubric, against Good for reverse Nordic.