For quad growth

Reverse Nordic vs Sissy Squat

For quad growth, reverse Nordic and sissy squat score the same on every criterion, so use whichever is free, or both.

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.

Research score

Target tension

Excellent

Loaded stretch

Excellent

Progression

Fair

Low cost

Good

See the full quads ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose reverse Nordic

The sissy squat is taken

Good reasons to choose sissy squat

The reverse Nordic is taken

Reverse Nordic

Sissy Squat

You need

Nothing but the floor

Skill

Takes some practice

Type

Isolation

Why they rank where they do

Reverse Nordic. Leaning back from the knees loads the quads, rectus femoris included, in a long stretch. Hard to add weight.

Sissy Squat. The knees travel far forward and stretch the quads hard, but it’s tough to load and stresses the knees.

Questions

Which is better for quad growth, reverse Nordic or sissy squat?

For quad growth, reverse Nordic and sissy squat score the same on every criterion, so use whichever is free, or both. 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.

Is reverse Nordic or sissy squat easier to learn?

About the same: both take some practice.

Can you do reverse Nordic or sissy squat at home?

Reverse Nordic needs no equipment, so you can do it anywhere. Sissy squat needs no equipment, so you can do it anywhere.

Which is easier on the joints, reverse Nordic or sissy squat?

About the same: both rate Good for joint and recovery cost in our research rubric.

More comparisons

Reverse Nordic Sissy Squat All quads exercises

Reverse Nordic vs Sissy Squat

For quad growth, reverse Nordic and sissy squat score the same on every criterion, so use whichever is free, or both.

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.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose reverse Nordic

The sissy squat is taken

Good reasons to choose sissy squat

The reverse Nordic is taken

Reverse Nordic

Sissy Squat

You need

Nothing but the floor

Skill

Takes some practice

Type

Isolation

Why they rank where they do

Reverse Nordic. Leaning back from the knees loads the quads, rectus femoris included, in a long stretch. Hard to add weight.

Sissy Squat. The knees travel far forward and stretch the quads hard, but it’s tough to load and stresses the knees.

Questions

Which is better for quad growth, reverse Nordic or sissy squat?

Is reverse Nordic or sissy squat easier to learn?

About the same: both take some practice.

Can you do reverse Nordic or sissy squat at home?

Reverse Nordic needs no equipment, so you can do it anywhere. Sissy squat needs no equipment, so you can do it anywhere.

Which is easier on the joints, reverse Nordic or sissy squat?

About the same: both rate Good for joint and recovery cost in our research rubric.