quad isolation on a machine, with the knee doing the whole movement
the hip never moves, so nothing else can take a share: the quads either finish
the rep or they do not
the moment arm grows as your legs straighten, so tension peaks where the quad
is shortest and is lightest in the stretch, which the reverse nordic runs the
other way
Execution
Sit in the leg extension machine with your back against the pad and the roller
against your lower shins. Set the seat so your knees line up with the machine's
pivot.
extend your legs by straightening at the knees
push through until your legs are nearly straight
control the descent, owning the eccentric
lower all the way down rather than stopping short
pause briefly at the bottom before the next rep
Leaning your torso back lengthens the rectus femoris, which the upright seated
position keeps short. Pick a backrest setting and keep it, adding an exercise
note when you change it.
Purpose
quad isolation on a machine, with the knee doing the whole movement
the hip never moves, so nothing else can take a share: the quads either finish
the rep or they do not
the moment arm grows as your legs straighten, so tension peaks where the quad
is shortest and is lightest in the stretch, which the reverse nordic runs the
other way
Execution
Sit in the leg extension machine with your back against the pad and the roller
against your lower shins. Set the seat so your knees line up with the machine's
pivot.
extend your legs by straightening at the knees
push through until your legs are nearly straight
control the descent, owning the eccentric
lower all the way down rather than stopping short
pause briefly at the bottom before the next rep
Leaning your torso back lengthens the rectus femoris, which the upright seated
position keeps short. Pick a backrest setting and keep it, adding an exercise
note when you change it.