Reverse Nordic for Strength, Size, and Reducing the Risk of Injury

Summary by Krater

Dr. Marc Surdyka explains how to set up, perform, and program the reverse nordic curl to target the rectus femoris and reduce quad strain.

From the video

Answers: How do I perform the reverse nordic curl and why should I do it?

• reverse nordic curl setup and performance
• quadriceps anatomy and function
• rectus femoris activation in squats and multi-joint exercises
• eccentric training benefits and programming

Exercises

• reverse nordic curl · pad · 3 sets of 12 repetitions
• leg press · machine
• seated knee extension · machine
• barbell back squat · barbell
• split squat · bodyweight
• nordic hamstring curl · pad

What it concludes

• Rectus femoris activation during multi-joint exercises like squats and leg presses is low and does not increase with fatigue.
• Full and half squat training increases vasti muscle volume but does not increase rectus femoris volume.
• Rectus femoris is the most commonly injured quad muscle with a re-injury rate of up to 17%, commonly occurring in kicking and sprinting.
• Eccentric training produces greater muscle force, increases fascicle length, pennation angle, cross-sectional area, and muscle thickness.
• Quadriceps show lower susceptibility to muscle damage from eccentric contractions compared to other limb muscles.