The Best & Worst QUAD Exercises

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Ranking 20 quad exercises on a tier list based on the latest science.
Here are two things you might find helpful:
1. My Free Training Program Quiz: jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
-------------------------------
Timestamps:
0:00 - What makes a quad exercise great?
1:28 - Combo Squat Exercises
1:43 - Bosu Ball Squat
2:01 - Barbell Back Squat
3:04 - Barbell Front Squat
4:08 - Low-Bar Squat
4:36 - Hack Squat
5:07 - Pendulum Squat
5:25 - Smith Machine Squat
5:50 - 45 Degree Leg Press
6:17 - Horizontal Leg Press
6:39 - Lunge
7:05 - Leg Extension
8:14 - Reverse Nordic
8:50 - Goblet Squat
9:21 - Jump Squat
9:34 - Bulgarian Split Squat
10:03 - Deadlift
10:24 - Step Ups
10:40 - Pistol Squat
10:56 - Sissy Squat
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References:
5th Quadriceps Head Study
pubmed.ncbi.nlm.nih.gov/26732...
Back Squat for Rectus Femoris Growth
www.ncbi.nlm.nih.gov/pmc/arti...
High-Bar vs Low-Bar Squat
pubmed.ncbi.nlm.nih.gov/28195...
Free-Weight vs Machine-Based Exercises
pubmed.ncbi.nlm.nih.gov/37582...
Seat Angle Affects Hypertrophy in the Leg Extension
sportrxiv.org/index.php/serve...
Leg Extension vs Squats
pubmed.ncbi.nlm.nih.gov/34743...
-------------------------------
Written by Jeff Nippard
Filmed by Jeff Nippard & Meraki Films ( / mrkifilms )
Edited by Rickie Ho & Jeff Nippard ( / coldgamerick )
Music Arranged by Editor Musket ( / @editormusket )
Music sourced from Epidemic Sound
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Опубликовано:

7 июл 2024

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Комментарии : 2 тыс.

@JeffNippard 5 дней назад

How to interpret my tier list: All exercises are ranked based on muscle building potential. S tier - My favorite. Do them if you can. A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options. C tier - There are better options for most people. Can still have value in some contexts. D tier - Probably not a great option for most people. F tier - Generally not recommended.

@theceo_ofducks 5 дней назад

thanks for another useful video man

@CynicalWarlock 5 дней назад

What, no belt squat? For shame.

@Beastlee69 5 дней назад

Awesome! Can't wait for your hamstring and glute vids as well! Keep it up!

@ramigiusz565 5 дней назад

@@CynicalWarlock Belt Squat is easy S tier, maybe even S+

@user-gg8cf3oi9o 5 дней назад

Jump squats are unfairly underrated compared to other Fs

@aragon5798 5 дней назад

The best leg day exercise is bench press.

@deifiedtitan 5 дней назад

Curls in the squat rack. Bonus points for loading up the barbell so people can’t even deadlift with it.

@jofelmorata 5 дней назад

I can attest. I was the bench.

@Pozzy 5 дней назад

-dom mazzetti

@drjam9061 5 дней назад

Its the leg drive that counts

@user-vw2qt8vp8e 5 дней назад

fk beat me to it

@Gargarks 5 дней назад

Can't wait for The Bugez 2.5 hour response to the introduction

@LazarusLifts_ 5 дней назад

With Tater and Mr Beefy fighting over the wubby

@Walidwalidox18 5 дней назад

lmfao

@BrendorTheEndor 5 дней назад

I get the feeling De La Stick may agree more with this one than the past few

@marken816 5 дней назад

@@BrendorTheEndor Yeah can't really see anything he would disagree about.

@janisarbidans8931 5 дней назад

@@BrendorTheEndor Yeah this list was fairly reasonable and didnt include hippie shit.

@LinkinPark1422 4 дня назад

As somone who is new to working out, thank you for this series Jeff. Simply being able to pick a few exercises from your lists is a god send!

@errgo2713 3 дня назад

Same. Simplifies this intimidating nature of all this for noobs

@ethanturner839 День назад

Idk if people give you the credit you deserve I don't really read comments, but you are actually so helpful. Thank you bro🙏🏼

@bessant07 5 дней назад

Beauty seeing this video right before a leg workout 😍

@HSR_69 5 дней назад

Is that some big Jeff inspo I see on ur channel 👁️

@buyibi628 5 дней назад

literally just about to hit legs. What a perfect timing

@lawda6810 5 дней назад

exactly

@marcellszelenyi8280 5 дней назад

Samee lmao

@Dimelo.R 5 дней назад

Me watching this after my leg day 😔

@avistrelchin2293 4 дня назад

2 forgotten exercises : 1) V squat - A or S. Might be A because there might be a range of mission issue. 2) belt squat - never did but if I understand the exercise correctly, I think it should be A or S.

@soots-stayingoutofthespotl5495 3 дня назад

Also the Split squat (aka Static lunge) with a short step-length. I don't think they work the glutes when done like that, and they're perhaps the closest thing to doing a single-leg squat if you want some unilateral work (other than Bulgarians, but they're just way too tricky an exercise all-round). I would like to have heard Jeff's opinion on it, as you can load the Split squat fairly decently given that you're really emphasising one leg at a time.

@adammiller9179 15 часов назад

@@soots-stayingoutofthespotl5495 It's pretty much the same as a lunge or short step lunge as he showed.

@soots-stayingoutofthespotl5495 2 часа назад

Yeah, I would like to have heard Jeff's opinion on it though, given that it can be loaded more than the others. He may well have recommended just doing Back or Front squats for heavier work, and doing the other exercises for unilateral work. Of course, they'll all work.

@jeremyhamilton387 5 дней назад

I've been waiting for this one. Keep up the good work, man!

@jhaidahmila77 5 дней назад

Tier list with timestamps (ur welcome) S+ tier: 4:36 - Hack Squat S tier: 2:01 - Barbell Back Squat 5:07 - Pendulum Squat 5:25 - Smith Machine Squat 9:34 - Bulgarian Split Squat A tier: 3:04 - Barbell Front Squat 4:08 - Low-Bar Squat 5:50 - 45 Degree Leg Press 7:05 - Leg Extension 8:14 - Reverse Nordic B tier: 6:39 - Lunge 8:50 - Goblet Squat 10:56 - Sissy Squat C tier: 6:17 - Horizontal Leg Press 10:03 - Deadlift 10:24 - Step Ups 10:40 - Pistol Squat D tier: F tier: 1:28 - Combo Squat Exercises 9:21 - Jump Squat F- tier: 1:43 - Bosu Ball Squat Bonus (image with all of the exercices): 12:00

@DuelScreen 5 дней назад

Thanks! I like the final image with all of the exercises but wish there was a version with the exercise names overlaid. This works!

@vqvyt 5 дней назад

Champion

@blackdogzz 5 дней назад

I love you marry me

@Viktor-ty5yl 5 дней назад

A hero here

@nightfighter7452 5 дней назад

I've recently been able to do hack squats without absolutely blowing out my front knee tendons and I'm very happy to see this. I always feel like I didn't do my leg days hard enough until I have to walk down the stairs of my gym and then I'm like "oh yeah, I did good"😂

@alecgolas8396 5 дней назад

You gotta check out belt squats, the stimulus you get from them is unreal, especially cause you get no axial loading

@kwerby3285 5 дней назад

Fkn love belt squats

@davida730 5 дней назад

Love them but sadly not many gyms have one. I've only used one once.

@princerak8881 5 дней назад

Facts

@eoghanmyers2330 5 дней назад

thoughts on belt squat vs trap bar squat (not TBDL)

@Haduj-the-Lion 5 дней назад

belt squats are S tier!

@MiguelAngelBA 5 дней назад

I was waiting this video for a long time! Thanks for your hard work Jeff 💪

@jbrownbyu День назад

These videos are so helpful, thank you 😊

@the_blackness 5 дней назад

ayo Jeff is caked up. Please do a glute tier list. gotta get like you, mah boii

@thembinkosimhlanga9429 5 дней назад

No diddy

@acyborgtrickstergrope 5 дней назад

Yes please

@JOHNNYSGOTYOUCOVERED 5 дней назад

Pause 😕

@diogobn 5 дней назад

@the_blackness 5 дней назад

@@JOHNNYSGOTYOUCOVERED no 💯

@personanongrata6249 5 дней назад

I appreciate the subtle sound effects. Absolutely genius.

@theempire00 4 дня назад

Bro stop simping just for sound fx

@behramkhan313 День назад

@jeffNippard you just compiled my years of gym experience, my trial & errors, watching countless youtube videos & possibly my injury experience in one video. I couldn't agree more to what you said. Even i got the hack squat right as you said it being the best exercise. Man you're making a contribution to the gym community & guys I totally endorse what he says…. just follow it.

@stijnroosenboom3771 4 дня назад

I love love love these videos Jeff! Please keep making them for all muscle groups!

@trevneill 5 дней назад

Belt squats are a game changer. Been doing barbel squats for years, but my lower back, cardio, and anatomy were limiting factors, not my quads. I got a belt squat machine a year ago, and my legs blew up. I use a raised wedge platform so I get max knee flexion, and I can actually go until my quads fail, not my lower back or breathing. It’s my S+ tier quad movement.

@ruvamsi 5 дней назад

You're living the dream, wish I had access to a belt squat. I use wedges under my heels as well, been a game changer!

@jazsandhu91 5 дней назад

Unreal piece of equipment. Especially to save your lower back. Can’t believe Jeff hasn’t included them!

@michaeldc951 5 дней назад

Same here. Couldn’t squat heavy anymore cause of my back but squats were the only thing that really grew my legs. Discovered belt squats and they are incredible. For me I like them better than regular squats. I get way more depth and can go much slower

@AnonymousUserFromEarth 5 дней назад

You're awesome thank you.! I love his videos but I was super short on time and wanted the cliff notes like this.

@SeizedaJay 5 дней назад

@@ruvamsiyou can make a makeshift belt squat with a dip belt, and a squat rack.

@TheCloudCreation 5 дней назад

My poor belted squad didn't even get a ranking 😭. For me belted Squats are the best. I have a REALLY bad back since my mom got in a car crash when she was 7 months pregnant with me, so the weight sitting on my shoulder in a hack squats vs my hips on a belted squat makes a huge difference. I feel I can breathe, brace and go deeper on the belted squat.

@robbyc8926 5 дней назад

It's hard to find a belt squat at most gyms

@OutSbrich 5 дней назад

Totally agree. Have a rhino and it’s my favorite piece of equipment

@ZuGuitar 5 дней назад

@@robbyc8926 I think it's harder to find a pendulum squat :D You can also redneck engineer a belt squat by strapping weight to a belt and climbing on some boxes if you really like the movement :) I am very surprised it was not on the list

@nihalbhamrah4726 5 дней назад

Wtf is belt squat ?

@aaronwylie6928 5 дней назад

@@nihalbhamrah4726 a squat variation that loads the hips instead of the back, making your legs and hips the limiting factor instead of your back and core.

@williamrodriguez5426 3 дня назад

Keep 'em coming Jeff! Great series!

@Falnky 5 дней назад

Fun tip for the hack squat if you like using yoga blocks on the shoulder pads like Jeff suggests to increase squat depth: If your gym has elastic or rubber hip circle bands, you can grab a couple and stretch them around the foam blocks and shoulder pads to hold them in place! I found it to be a lot more convenient than repositioning the blocks on my shoulders every set.

@diegozm55 5 дней назад

That's a great tip, thank you

@kayglifts 5 дней назад

Same for leg presses btw, you can use yoga blocks for leg presses to go deeper. Dr. Mike has a few videos on that topic.

@inappropriatecontent2589 5 дней назад

Generally if I want a really good leg day, I opt for plenty of bicep curls and tricep extensions. Maybe a set of leg extensions if I have time at the end

@rundown132 5 дней назад

how's your sticks for legs edit: this is a joke lol

@TurdBoi-tf5lf 5 дней назад

😂😂

@Whatever-nh7gv 5 дней назад

I swear so far we’ve gotten more videos from Jeff than all of last year. Love the work you’re doing brother it is much appreciated 💪

@TheWhoshoyu 5 дней назад

I've been looking for a new quad routine since what's hurt my back. This is very helpful. Thanks

@Emmanuel-er7zn 4 дня назад

Been addicted to these videos keep them coming thank you

@Thanos23 5 дней назад

Great content for Rick De La Stick ❤

@Ocelot1937 5 дней назад

Pencil necks panicking rn.

@slee2695 5 дней назад

The guy who tried to bully Alex Leonidas...roid head

@Atif_Ph.D._Kate_Bush_Fan_Club 5 дней назад

A Jeff Nippard video is always overdue. The GOAT of fitness videos that are educational and enjoyable. This should be awesome. Plus he doesn't endlessly plug his products in every video before he even gets to the end.

@theempire00 4 дня назад

Athlean X is the best

@Gasta1983 День назад

Jeff Nippard - no bulshit nerdy, info packed, high quality animation filled educational, videos on hypertrophy. Also natty. Mike Israetel - jokes and jackassing in between throwing some science based info-bombs. When your brain is slow and tired and bored go to Mr. Mike, he'll entertain the shit out you while giving HQ advice on hypertrophy. Enhanced and honest about it. Great personality and charisma too. Jeff from Athlean-X, excellent to strengthen your little muscles, check for muscle imballances, when safety and longevity of athletism is the priority. Although, some say he used fake weights. A little boring, but when you are injured, or limited in mobility, you don't care to be entertained. You go for what works, and his small hacks definitely work. Once you get cured off of your injuries, you will forget Jeff Cavalier, and go for hypertrophy prioritizing bloggers, only to remember him when you get injured again 😅 Me personally, love them all. And don't think a natty bodybuilder should go any farther than these three. 🎉

@adammiller9179 15 часов назад

RP Strength. Dr Mike.

@michaelwilson8188 4 дня назад

Love these tier videos Jeff, Keep them coming!

@erock7073 5 дней назад

I love this series of videos. So informative and helpful!

@rafkon1255 5 дней назад

This is the best series on RU-vid I love you Jeff

@zweihander7309 5 дней назад

THANKYOU for talking about front squats the way you did, no bs. I'm a long leg built squatter who loves the front squat because it forces me to use only quads and a upright back to get the weight up as i cant turn it into a hip hinging squat by raising my hips up first at the bottom of the squat. I've made great quad gains with them.

@jasminejj5097 3 дня назад

They are awesome. Don't listen to Dr Mike's BS. My legs are long too and I love hitting depth in front squat without rounding / leaning over like crazy. I have great ankle mobility and squat shoes but for the back squat it's not enough to combat how I'm built.

@giuliacoiro0810 4 дня назад

i’ve been learning much with this series!!

@ItsNicolau 5 дней назад

These videos are amazing, thanks Jeff!

@slm20408 5 дней назад

The fact that almost all of my leg exercises are in Aand S tier is really cool, shoutout to the random dudes in discord that helped me build a good PPL program

@MarcussJay 4 дня назад

Hell yeah , keep at it!

@visionary9511 5 дней назад

I love this series keep them coming jeff they’re helping a lot 👍

@lucanaddeo896 5 дней назад

always so interesting and enjoyable to watch. well done!

@PropGear 4 дня назад

This series is amazing! Thank you

@Mia-eat62 5 дней назад

Jeff you’re literally my father.

@Hebra1 5 дней назад

adopted child imma assume

@sengunvolkan 5 дней назад

AYOO

@MedicalFrey 5 дней назад

Thank you for dropping this video on my leg day were I’m looking for other leg exercises!

@leshawnlaborde 5 дней назад

been waiting for this one!!!

@justinvanderveen7003 5 дней назад

Stumbled on your account last week and I altered my whole training thanks so much🙏

@juliafloridausa 5 дней назад

Tier list with timestamps S+ tier 04:35 Hack Squat S tier 01:57 Barbell Back Squat 05:07 Pendulum Squat 05:24 Smith Machine Squat 09:34 Bulgarian Split Squat A tier 03:03 Barbell Front Squat 04:08 Low Bar Squat 05:50 45 Degree Leg Press 07:04 Leg Extension 08:13 Reverse Nordic B tier 06:37 Lunge 08:44 Goblet Squat 10:55 Sissy Squat C tier 06:18 Horizontal Leg Press 10:03 Deadlift 10:24 Step Up 10:39 Pistol Squat F tier 01:26 Combo Squat Exercises 09:21 Jump Squat F- tier 01:40 Bosu Ball Squat

@zoro_lost69 5 дней назад

Thanks man today is my yearly leg day this will really help💪

@polo7865w 5 дней назад

you hit legs every year? I need to do that I hit legs once a decade

@zoro_lost69 5 дней назад

@@polo7865wI might need to change my program too

@argamnazarian1423 5 дней назад

Love your content man, keep it up🚀

@jjhbball 5 дней назад

Amazing information/minute video!

@callsaul8835 5 дней назад

You are definitely the GOAT of science based bodybuilding! Love your training programs and videos. Keep going!

@ScbSnck 5 дней назад

i can't wait for sticky Ricky to review this.

@elobiretv 5 дней назад

going to save watching this so I don't spoil it for when de la stick reviews it.

@Hebra1 5 дней назад

me too, we in for a 4 hour anabolic myostatin deficient dog snoring supersetted with ''thank you fo bein mah freeeeeand'' supersetted with guitar riffs supersetted with horsecockology (pause) supersetted with ads

@nightfighter7452 5 дней назад

Basement bodybuilding too

@Hebra1 5 дней назад

@@nightfighter7452 yup, then NH

@slee2695 5 дней назад

The guy who tried to bully Alex Leonodas after Alex interviewed him

@senseless2 3 дня назад

Love the content and research you put into these videos. You really helped transform my lifts.

@thuebank8786 5 дней назад

That was a concentrated amount of information I love you videos awesome job

@justicechuks7303 5 дней назад

2:56 "Thank you for being my friendddd!" ~ Eric Bugenhagen probably right now

@redmend2793 5 дней назад

Just saw a bunch of kids in the gym talking about your videos, good job keeping the new generation on track

@MichaelValentine-iu2il 5 дней назад

Been working out for several years and never saw much leg growth. Pistol squats were the defining exercise where I started seeing results. Super easy to scale, start with either a hanging band, or a cable machine ($15) on Amazon for home gyms. Once you don’t need assistance, do them unassisted, then do them holding weights. My glutes are actually visible now and I have much more size and definition in my quads. No load or strain on back and they are super easy to do to failure safely.

@guerrerozeta1 4 дня назад

pistol squats = god

@stevenvanvessum6659 3 дня назад

Once again Jeff hits it out of the park with his "Best and Worst" video series 👏

@Magicwinguy 5 дней назад

Been waiting for this one!

@mahanparvazi 5 дней назад

This series is great 🔥 Please continue

@lukeyager5039 5 дней назад

These video are extremely helpful, thank you!

@MikeAltogether 5 дней назад

I recently suffered a labral tear caused by my hip impingement, and while I waited several months for corrective surgery, I found that leg extensions were a fantastic exercise that didn't aggravate my pain. I did them with the seat back just like you showed. A great exercise that kept me in the game when I couldn't really do much else.

@lukeevans8391 5 дней назад

Love ur advice Jeff, keep it up ❤💪

@JorisCragunTReyes 5 дней назад

Lets gooooooo Finally Jefff Ive been waitinggg

@sethrollinss 2 дня назад

My leg session is in next 25 minutes and got your video on screen. Perfect time to watch

@stormlord121 3 дня назад

Thanks a bunch Jeff! My training has greatly improved thanks to you.

@hytak18 5 дней назад

Waiting for Bugenhagen's response

@DVILAIN 5 дней назад

Waiting for 🐴🐔's and ✏️👔's to be thrown all over this video

@stackbundles718 5 дней назад

That’s all I thought of when I clicked this

@ratharyn1834 5 дней назад

Feel like this one will be 🐴 🐓 approved too

@DVILAIN 5 дней назад

@@ratharyn1834 🐴🐔>✏️👔

@sharabafama 5 дней назад

Pencilneck😢

@jaydenkrishen 5 дней назад

Needed this. Time to grow them quads

@cyrilsimcik8312 5 дней назад

Thanks for all yours episodes, awesone work ❤

@OhhIbbyOhh 5 дней назад

Jeff you’re literally my father

@adamsi7005 5 дней назад

If he is your daddy then your getting 5’6 height genetics lol

@mabybaysh 5 дней назад

@@adamsi7005leave the short kings alone

@dwhite832003 5 дней назад

And intelligence beyond your comprehension. @@adamsi7005

@Pumpingiron912 5 дней назад

Thank you Jeff, you are making our journey easier.❤

@HealingWord_Psalm107-20 5 дней назад

Your mastery of the algorithm is amazing. I was literally just last night thinking, “I wish Jeff Nippard made a video about hack squats and pendulum squats.

@camdenconrad303 5 дней назад

I literally searched for this video yesterday. Could not have been released at a better time!

@AlexandrosMpakopoulos 5 дней назад

crazy seeing a Jeff Nippard video with 20 views 😂

@hupe5836 5 дней назад

noone trains legs (me included) (i should)

@lleo3319 5 дней назад

I‘m writing a comment

@yurichaves101 5 дней назад

Yes, you are

@g0rd3y 5 дней назад

You wrote a comment

@Suprisedbanana 5 дней назад

I’m writing a reply

@YourDailyUser455 5 дней назад

W my guy

@Mr-vengeance 5 дней назад

Proof?

@2fizzel 16 часов назад

These videos are some of your best work

@Helios373Channel 2 дня назад

I just want to say thank you Jeff, those videos are very helpful for me to experiment with new exercises and see what feels the best for me

@burningalfredo8308 5 дней назад

Just got to work, ig im not working for the next 12:20 mins

@pretty_flaco 5 дней назад

use this as the zercher button

@atlaserdogan8850 4 дня назад

I love the tier list videos please continue doing them

@drewharper1891 5 дней назад

Please do biceps and shoulders next. Love your videos Jeff, keep killing it.

@srleplay 5 дней назад

If reverse Nordic curls aren't listed as the best, Milo will want to know your location

@byThaxar 5 дней назад

Never skip leg days

@Jade93972 5 дней назад

Loving this series, especially because its helping me decipher which limited equipment exercises are worth doing as I've been having trouble make it to the gym lately. I had zero quad exercises to do before today.

@SoldadoFirmo 5 дней назад

Great video as always

@crypto7066 5 дней назад

I’ll do 10 pushups for every like this comment gets

@cboisandlin9601 4 дня назад

That ain’t gonna build your quads

@Jurbo33 2 дня назад

Stoked to see the vid

@rishabhmahanta3062 День назад

No squats

@javierpulidogonzalez460 2 дня назад

I’m totally agree with you, this is usually my choice every week. Thanks for so value information mate!!

@anirudhranjan2934 23 часа назад

I'm so proud right now seeing that Jeff needs support for pistol squats and I can do them clean without support. Puts in perspective the aspect of balance.

@luvthago 5 дней назад

been waiting for this one

@Charliea499 17 часов назад

Great video, wouldnt know what to do without u really appreciate it

@VinuraP-yl5ph 3 дня назад

Loving this series

@TheBrandonn 5 дней назад

cant wait for best & worst abs, and glutes! Love this series. Super helpful and informative

@magicalfrijoles6766 5 дней назад

I go to PF and have a home gym, so don't have a lot of this equipment. Glad to know my squats and goblet squats are just fine.

@deontefedor3304 5 дней назад

Recently decided to split my leg days into quads and hams . i needed this video, thank you !

@mayukhsaharoy3365 4 дня назад

Thank you for this great video. Please make 1 video about best and worst shoulder exercises also

@justincider8892 16 часов назад

Really loving these videos to help me program my own workouts. I'm hoping/assuming you'll be doing every muscle group.

@itzyskull8536 5 дней назад

I saw the other videos and optimized my workout based on those. I was waiting on this video 🎉

@philipromahn1385 5 дней назад

I would love to see a full series of this with Core, Biceps, Forearms, Glutes, Shoulders, Hamstrings and calves. keep it up.

@harrydennis6854 5 дней назад

Love when Jeff uploads!

@QuangNguyen-vf3nz День назад

I want to add a point for the Leg Extension machine regarding knee pain. If you have Jumper's Knee, instead of doing the full knee extension part, just bring it to a 60 degree knee angle with a single leg and hold at that position for 5 sets for 45s each. Your knees will feel much better and it has been my go-to warm up exercise to activate my knees, get warmed, and prepare for my squats.

@adammiller9179 15 часов назад

Wall sits have been my warm up since getting Quad/Patella pain. Leg Extensions actually don't bother me, just squat movements.

@QuangNguyen-vf3nz 14 часов назад

@@adammiller9179 That's great! I also progressed from wall sits too, then into single leg wall sits. But after some times, I tried squatting at jump angle but tried way too high weight with minimal movement and I noticed that I shift the weight on to my right leg a lot so I stopped doing absurd weight for squat and focused on the Leg Extension machine instead. At first, I couldn't even brace my left leg to extend the bar upward, it was like a have no muscle in that range of motion, had to work my way up from the very bottom, lowest weight. But it was worth it since it cured my Jumper's Knee problem on my left leg which had an old ACL reconstruction surgery.

@pluggedingaming8169 4 дня назад

Great video, as always! Thanks Jeff. Your physique is incredible mate. Congrats to you for all the hard work and discipline.

@trevornorris9286 5 дней назад

Perfect timing! Im 21 years old and have been doing physical therapy for my knees for about 3 weeks now and just got cleared to start working out legs again. The plica in both my knees has been uncomfortable and it feels like my knee cap is sliding past a tendon but it’s the plica. Also have had some really bad knee grinding in both knees but mostly my right, which can hurt on vertical movement depending on the day. Apparently my knee caps don’t slide straight up and kind of go off to the side and “clunk” into place. So I need to strengthen my quads to help pull my knee cap into alignment so to speak. Love these videos, keep it up!