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331 Views • Jan 11, 2024 • Click to toggle off description
The Reverse Nordic, also known as the "poor man's leg extension", can be a great exercise for rehabilitating quad strains, patellofemoral pain, patellar tendinopathy, or those wanting to build quad strength.
📚A 2018 study by Alonso-Fernandez, found that 8 weeks of reverse Nordic training resulted in significant increases in muscle fascicle length, muscle thickness, pennation angle & cross-sectional area.
🚨This is not an entry-level exercise, so regressions that could be used include:
🔹An assisted banded Reverse Nordic, or
🔹Isometric variations either a holding or a pushing isometric at varying angles
💪Once performing full range Reverse Nordics, weights can be added to make it more challenging.
Give these a go and feel the quad burn!🔥
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#kneepain #thighstrain #quads #kneestrength #ACL #sportschiro #patellofemoralpain #runnersknee #kneecappain #jumpersknee #patellartendinopathy #tendinitis #exercise #strength #chiro #physiotherapy #sportsphysio #physicaltherapy #osteopathy #strengthandconditioning
📚References
Alonso-Fernandez, D., et al. (2018). "Changes in rectus femoris architecture induced by the reverse nordic hamstring exercises." J Sports Med Phy
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Uploaded At Jan 11, 2024 ^^
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RYD date created : 2024-02-27T08:45:02.884164Z
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