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

6 күн бұрын

thanks for another useful video man

@CynicalWarlock

6 күн бұрын

What, no belt squat? For shame.

@Beastlee69

6 күн бұрын

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

@ramigiusz565

6 күн бұрын

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

@user-gg8cf3oi9o

6 күн бұрын

Jump squats are unfairly underrated compared to other Fs

The best leg day exercise is bench press.

@deifiedtitan

6 күн бұрын

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

@jofelmorata

6 күн бұрын

I can attest. I was the bench.

@Pozzy

6 күн бұрын

-dom mazzetti

@drjam9061

6 күн бұрын

Its the leg drive that counts

@user-vw2qt8vp8e

6 күн бұрын

fk beat me to it

Beauty seeing this video right before a leg workout 😍

@HSR_69

6 күн бұрын

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

@buyibi628

6 күн бұрын

literally just about to hit legs. What a perfect timing

@lawda6810

6 күн бұрын

exactly

@marcellszelenyi8280

6 күн бұрын

Samee lmao

@Dimelo.R

6 күн бұрын

Me watching this after my leg day 😔

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

4 күн бұрын

Same. Simplifies this intimidating nature of all this for noobs

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

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

@LazarusLifts_

6 күн бұрын

With Tater and Mr Beefy fighting over the wubby

@Walidwalidox18

6 күн бұрын

lmfao

@BrendorTheEndor

6 күн бұрын

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

@marken816

6 күн бұрын

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

@janisarbidans8931

6 күн бұрын

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

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

6 күн бұрын

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

6 күн бұрын

Champion

@blackdogzz

6 күн бұрын

I love you marry me

@Viktor-ty5yl

6 күн бұрын

A hero here

@nightfighter7452

6 күн бұрын

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"😂

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

4 күн бұрын

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

Күн бұрын

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

@soots-stayingoutofthespotl5495

Күн бұрын

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.

@justincider8892

14 сағат бұрын

That's actually weird that he never mentioned belt squat. It's not an obscure one.

@justincider8892

14 сағат бұрын

@@soots-stayingoutofthespotl5495 Belt squats have the added bonus of not compressing the spine. So it should rank higher than a standard squat because it would be more "feels good." As long as you're going to depth, of course. I plan on getting a belt squat attachment for my power rack next and look forward to having some more variety. I'm pretty pretty much limited to Squats when it comes to the most effective exercises on Jeff's list.

These videos are so helpful, thank you 😊

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

@kwerby3285

6 күн бұрын

Fkn love belt squats

@davida730

6 күн бұрын

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

@princerak8881

6 күн бұрын

Facts

@eoghanmyers2330

6 күн бұрын

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

@Haduj-the-Lion

6 күн бұрын

belt squats are S tier!

@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.

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

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

@thembinkosimhlanga9429

6 күн бұрын

No diddy

@acyborgtrickstergrope

6 күн бұрын

Yes please

@JOHNNYSGOTYOUCOVERED

6 күн бұрын

Pause 😕

@diogobn

6 күн бұрын

up

@the_blackness

6 күн бұрын

@@JOHNNYSGOTYOUCOVERED no 💯

I appreciate the subtle sound effects. Absolutely genius.

@theempire00

6 күн бұрын

Bro stop simping just for sound fx

Keep 'em coming Jeff! Great series!

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

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

6 күн бұрын

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

6 күн бұрын

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

@michaeldc951

6 күн бұрын

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

6 күн бұрын

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

@SeizedaJay

6 күн бұрын

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

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 💪

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

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

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

6 күн бұрын

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

@TurdBoi-tf5lf

6 күн бұрын

😂😂

Great content for Rick De La Stick ❤

@Ocelot1937

6 күн бұрын

Pencil necks panicking rn.

@slee2695

6 күн бұрын

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

i’ve been learning much with this series!!

This series is amazing! Thank you

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

6 күн бұрын

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

@OutSbrich

6 күн бұрын

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

@ZuGuitar

6 күн бұрын

@@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

6 күн бұрын

Wtf is belt squat ?

@aaronwylie6928

6 күн бұрын

@@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.

This is the best series on KZread I love you Jeff

Been addicted to these videos keep them coming thank you

always so interesting and enjoyable to watch. well done!

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

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

4 күн бұрын

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.

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

Love these tier videos Jeff, Keep them coming!

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

Jeff you’re literally my father.

@Hebra1

6 күн бұрын

adopted child imma assume

@sengunvolkan

6 күн бұрын

AYOO

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

These videos are amazing, thanks Jeff!

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

6 күн бұрын

Athlean X is the best

@Gasta1983

2 күн бұрын

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

Күн бұрын

RP Strength. Dr Mike.

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

5 күн бұрын

Hell yeah , keep at it!

These videos are some of your best work

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

@polo7865w

6 күн бұрын

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

@zoro_lost69

6 күн бұрын

​@@polo7865wI might need to change my program too

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

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

Amazing information/minute video!

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

6 күн бұрын

That's a great tip, thank you

@kayglifts

6 күн бұрын

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.

Been waiting for this one!

These video are extremely helpful, thank you!

Loving this series

This series is great 🔥 Please continue

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

Thanks for all yours episodes, awesone work ❤

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

Love ur advice Jeff, keep it up ❤💪

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

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

Great video as always

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

@elobiretv

6 күн бұрын

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

@Hebra1

6 күн бұрын

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

6 күн бұрын

Basement bodybuilding too

@Hebra1

6 күн бұрын

@@nightfighter7452 yup, then NH

@slee2695

6 күн бұрын

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

Lets gooooooo Finally Jefff Ive been waitinggg

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

Love your content man, keep it up🚀

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

Needed this. Time to grow them quads

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

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

Waiting for Bugenhagen's response

@DVILAIN

6 күн бұрын

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

@stackbundles718

6 күн бұрын

That’s all I thought of when I clicked this

@ratharyn1834

6 күн бұрын

Feel like this one will be 🐴 🐓 approved too

@DVILAIN

6 күн бұрын

@@ratharyn1834 🐴🐔>✏️👔

@sharabafama

6 күн бұрын

Pencilneck😢

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

We gotta get these videos in a playlist!!👏🏽👏🏽

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

Jeff you’re literally my father

@adamsi7005

6 күн бұрын

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

@mabybaysh

6 күн бұрын

@@adamsi7005leave the short kings alone

@dwhite832003

6 күн бұрын

​And intelligence beyond your comprehension. ​@@adamsi7005

crazy seeing a Jeff Nippard video with 20 views 😂

@hupe5836

6 күн бұрын

noone trains legs (me included) (i should)

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

I love the tier list videos please continue doing them

I‘m writing a comment

@yurichaves101

6 күн бұрын

Yes, you are

@g0rd3y

6 күн бұрын

You wrote a comment

@Suprisedbanana

6 күн бұрын

I’m writing a reply

@YourDailyUser455

6 күн бұрын

W my guy

@Mr-vengeance

6 күн бұрын

Proof?

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

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

Great vid, thanks

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

Never skip leg days

thanks, that was very helpful

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.

use this as the zercher button

love this series

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.

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.

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

been waiting for this one

Thanks jeff keep it up

Great vid mr nipp.

perfect video as always!

Love when Jeff uploads!

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

Love the tier list episodes!

These videos are gold Jeff. When is the bicep 1 going to drop? Thanks in advance 🫡🤙🏾

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

Love this series

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

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

This video is good keep up the good work

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.

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

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