A Better Way To Do Leg Extensions

[@leviticusbox]

These little tips and tricks make me feel so much more confident at the gym.. I knew basically nothing about working out before watching Jeff. Can’t wait to see the transformation this year

[@srpnt0]

yeah and science based exercise tips are so cool. it helps with the confusion of different fitness influencers telling the internet different things all the time 😭

[@sensid-iwnl-5201]

@@srpnt0Huh? literally what differences can you name

[@jtizzle7218]

@@sensid-iwnl-5201influencers tend to say conflicting things about supplements, saying that a different variation of a workout is better when it may not actually be better, etc.

[@Kelalasdemonx]

The trainers come up to me and ask if I need help 😢

[@srpnt0]

@@sensid-iwnl-5201 i mean for example i saw someone saying that the best way for petite women to lose weight is to do low impact cardio and then another person said to do HIIT workouts.

[@Exile8oh8]

What I appreciate about this is the context. Too many people quote a study and the percentage but then neglect the actual value of the %. this makes you a valid and trustworthy source of info for people who don't research.

[@ShweMyaukMyauk]

Also I noticed many of this so called studies tested on like shockingly few people as sample size can be like 10 or 15 people lol

[@matthewelsom9356]

6 grams of tissue growth versus 3.5 grams. Wahoo!

[@riolu477]

​@@matthewelsom9356 considering the length and exercise, youd presumably begin seeing a difference between a few months to a year

[@sn1p1n]

@@matthewelsom9356amazing in the long run

[@RylHango]

@@matthewelsom9356if you’re working out for hypertrophy over the course of a few year, that could be missing out on centimeters

[@shaundao3401]

IMO rectus femoris grows best in bench press

[@Aaron-or7bs]

I agree. The rectus femoris is most stretched in a bench press.

[@lorenzofigus1521]

He's not saying that this is the best exercise to grow the rectus femoris

[@imaginegettingyeeted7336]

I personally see the best Recrus Femoris growth with dumbbell flys, but to each their own

[@mrbartuss1]

Make sure you're using leg drive

[@DavidMedinaKOF]

100%

[@AMultipolarWorldIsEmerging]

We live in a golden age of information about how to work out. You should feel blessed if you’re just starting out. A lot of us older dudes went in blind or read books , books are great but the visual medium and easy access to vids like this is revolutionary

[@해달이요]

This is a game changer. More stretches, more negatives, and better muscle growth

[@melatonin12]

You barely stretch the quads in an extension. Muscle is gained through active mechanical tension in the concentric

[@coltontheisen01]

​@@melatonin12eccentric has been shown to grow more muscle...

[@f.nietzsche620]

​@@melatonin12 Remember: Mid reps works only if you do the excentric part of the exercise. In triceps is by science studied directly. In "chest" works the same way, scientist like Dr Israetel in his channel always say "the more stretch you feel in the pec, almost like tearing apart the muscle, the better is the muscle stimulation and damage who leads to better hypertrophy". In my own knoledge and style of working my sesions in the gym i can resume like this: The better part is always the excentric, so you can short the concentric if that makes you complete de excentric with "perfect tecnique" (Large ROM+Slow Negative) but in back, for a reason i dont know exactly but i heard of (By the same Dr i mention before) is that the back makes a huge work in concentric, so yeah, you should do the most excentric part you can, but hold on when you are in concentric at least 1 sec.

[@rockyevans1584]

​@@f.nietzsche620dude, your comment gave me a headache. Crack open a book once in a while

[@Simo-d3t]

Y’all body builders sure love the eccentric

[@roosterklr]

Years into watching fitness channels and you're still the best in the game at explaining things and with data!

[@phoenixparadox88]

I'vee been setting the seat back farther for a few years and never could explain why I felt a better engagement with the quad like this, this explains it!

[@electricdazz]

@Mysterymagicalguessuneverfind True

[@X-killer97]

Engage in some literature

[@asiamies9153]

It doesn't really explain it tho

[@Jessica-in7qt]

The rectus femoris is a hip flexor as well as a knee extensor, so sitting up shortens it. Reclining allows it to be lengthened at the hip, hence you feeling the engagement and the increased growth in the study!

[@timgood9818]

I just have a little add on leg extension piece for my adjustable bench that lets me do leg curls/extensions. I always keep it flat for leg ext. and I’ve noticed that I naturally tend to lean backwards a bit instead of sitting up completely straight like my workout buddy does. It just felt better to me, couldn’t really explain why. Now I know!

[@adrianaslam8286]

I love that you are all science and no bullshit. Super refreshing and actually helpful

[@Rick020]

Tried it today, actually feels a lot better. Also for the knees

[@yes1671]

Yeah, I just started it naturally as it’s more comfortable years ago. Also you can get a bit more strength output (maybe it’s just because it’s more comfortable). Definitely feels like I’m not jacking my knees up so much

[@benlutz7203]

@@yes1671I’ve never tried this…does it put any strain on your lower back? I’d feel like if my back isn’t supported it would…Any input?

[@SomeRandomLad]

heres a psychology experiment for ya, if you never watched or heard about this information, would you still feel the same way? try it out by asking a friend do test both and see which feels better!

[@fortnitetrashcan8308]

@@SomeRandomLad i actually made 2 friends do this, they both hated it but i felt more of my quads working and in different places than regular seating position

[@giroudsandstorm2923]

@@SomeRandomLadgood call. ive tried both methods before watching this video, and they dont feel much different for me

[@marylovesss]

Aaah! Thanks to this video, I tried my reps the second way, for the first time! 1. I was able to lift more. 2. It was so much more comfortable. 3. I felt the burn in the right place! Thank you, thank you!

[@StianLarsen-uj4sh]

Thank you for sharing the results of our study and making them more accessible to everyone 💪

[@biko9824]

Props to you and the team🙏

[@rockon8174]

🙄🙄🙄 this info has been known for over a decade!

[@Purpless_ON]

@@rockon8174 But it's not common knowlage I had no idea and have never seen someone do this

[@TheFitDiariesByRen]

Jeff is such a knowledgeable, down-to-earth guy. All these science-based tips have helped me so much. I’ve binge-watched his videos religiously for years 😅

[@johnwt7333]

Well of course he'd be down to Earth, 4'5 or so

[@EXRD2]

This guy is for sure one of my favorite influencers. There are a lot of other gym influencers out there that also provide good advice, but I feel like Jeff is one of the few who actually carefully explain why the advice is good.

[@NatePerdomo]

The fact that you talked about actual numbers and not just clickbait percentages is respectable. The percentages are real, but they exist as a comparison between two numbers, and so many people forget to provide that important info.

[@hoperamodike298]

I am currently doing the lean back leg extension and lemme tell you this. You are a game changer. I looooooove watching fitness content that's accurate and beneficial. Thank you so much for contribution to our gains sir.❤

[@huhwhatomg]

It's the little improvements that make big difference imo. If you always include the little improvements they add up

[@Supertoddy96]

Or just start sprinting

[@whyAzami]

​@@Supertoddy96or just do this version of leg extension

[@Supertoddy96]

@@whyAzami and not get the same benefits of sprints

[@ArthurMorgan-p5h]

Wdym​@@Supertoddy96

[@Donfryesmustache]

​@@Supertoddy96Cardio is a cardinal sin.

[@nickcheeawai9661]

3 months folllowing your techniques and Dr Mike's and I am seeing changes which are having a positive effect.

[@loveobviously]

Since I started doing this change 2 months ago. From watching another video you did on this I can definitely see a lot more improvement in my quads.

[@zEaKyZeAk89]

Bro just started this and I swear I never felt my rectus femoris pump so hard and I felt strong as hell! Good stuff mr.Nippard 👏

[@fatpandaman4563]

Nerdy jeff with the depression t shirt got me giggling

[@Dylan_KB]

I need the shirt

[@leventeczigany]

@@Dylan_KByou okay?

[@leventeczigany]

You okay bro?

[@thesinstar]

Hey Jeff. Just wanted to say that I’ve just started my weight loss / weightlifting journey and your vids are a huge help to me. Thanks for putting the effort into your content, if it wasn’t for great people like you I don’t know what I’d do.

[@titouanaquilina7309]

I've tested it the last 2 weeks. I obviously saw not difference in growth, but it helps me with my problem of leg shaking. (I have pretty stiffed harmstring wich made my legs shaking on the top of the movement)

[@ajc40341]

Was literally about to say this 👍

[@fuckem_360]

Its literally 2 weeks you ain't seeing any difference unless steroids just started

[@FelipeSantos-wu1uf]

You wouldnt be able to tell the diference visually with 2 weeks bro lmao

[@titouanaquilina7309]

@@FelipeSantos-wu1uf that what I said

[@bottomtext251]

​​@@FelipeSantos-wu1uf thats why they said obviously, can you not read 🤦🏻‍♂️

[@michaelhood2312]

Can confirm, leaning back sets the whole too of quads on fire 🔥. Love it, and I love you, Jeff!

[@chloehammond2836]

Depending on the exercise, adjusting gravity like doing an incline or decline will promote more growth it’s pretty awesome ❤

[@jordanwhitson699]

I could’ve sworn you made a vid back in the day saying have seat forward could be wrong but ig data changes. Appreciate the update Jeff!

[@mato_kun2602]

I always felt the leaning version was better because of the stretch. It's nice the have it sort of confirmed

[@segevkrespi8609]

I tried doing this earlier this week and it felt great! yesterday i tried again and i was able to max out the weights in the machine in my gym (110 kg!). thanks Jeff

[@Mr2001ghost]

We NEED a lying leg extension machine! We already have lying leg curls, now it’s time for the full extension.

[@DonKappa1]

They already exist - at least adjustable ones where you can change the angle. But they are more often seen in custom gyms (like Eugene Teo) or at expensive gyms… I found something similar when I did Bulgarian split squats with a deep stretch in my passive leg works. As long as you are aware of this you can feel it a lot more.

[@wthboi]

Progress is progress no matter how small.

[@samoliver9132]

Holy cow I just tried it out now and you can definitely feel the activation of a different part of your quad like crazy when you do it this way

[@IMAVG]

As someone who maxes out leg extension for reps, this is undoubtedly true. My legs are a lot bigger from consistent back leaning extensions and the difference between my sister repping 135 to 165 was my guidance when I told her to lean more back. It works and makes the legs look absolutely massive. With this form it is in my opinion the most important exercise to master for quad growth

[@Kinomi144]

As someone who doesn't go to the gym and is at home at all times this helped me a lot, thanks ❤

[@Narutocoolcat]

I think you are one of the best gym influencers. No BS. Straight to the point with actual facts

[@wakman2114]

He would do way better oiled up

[@grunt7555]

Also one of the shortest

[@Bradtakescharge]

Gym advice backed up with actual scientific study where the data is clearly presented and explained in the video, truly a blessed moment

[@nurtbmVODS]

Makes alot of sense since we know how stretched position is the best at gains.

[@SouthOne525]

Jeff coming on KZbin shorts and giving these tips is the modern day version of the Enlightenment

[@doggo64]

And with reverse nordics u get an ADDITIONAL 40-50° hip extension rom and usually an additional 90°s of knee flexion rom in the most lengthened position. And unlike the leg extensions it doesnt have a crappy resistance curve

[@Rory626]

Reverse Nordics are the only real answer here. Huge effective ROM, deep full stretch and easy to overload. You can progress these for life and make huge gains

[@stash1142]

Interesting, but why does the leg extension have a crappy resistance curve? Is even resistance throughout the movement bad?

[@doggo64]

@@stash1142 they're pretty much the hardest on the top end range of motion with very little resistance at the start. Ironically even with that shitty resistance curve long length partials on leg extensions produced more hypertrophy than full rom even with that crappy resistance curve☠️☠️ theres actually a good video on it if you're interested

[@stash1142]

@@doggo64 Do you mean that the quads are weaker the closer they are to fully contracted? Because the resistance created by the machine should be even throughout the motion, right? And yeah, can you provide a link?

[@buddygenemusic]

I always tended to feel it better with seat back. Love to see what I'm feeling in my muscle connection is correct 🙌

[@lots_of_codeswallop]

You're all talking about the gym tips but no one noticed that he fricking said 40° on an obtuse angle??

[@Phildude123]

I'm so glad someone else caught this. I'm assuming he meant an additional 40 degrees making it around 130°

[@lots_of_codeswallop]

@@Phildude123 I guess we're the only two people who paid attention in Geometry, right? Anyways, you're right in that it could make sense if he meant 40° plus 90°, which would be 130°

[@hex7n]

@@lots_of_codeswallop Nah, the study specifically mentioned *hip flexion angle*. Someone else commented the exact same thing and they were corrected Lying flat = 0 degrees. Think of the HFA as the angle between your torso and the bench

[@lots_of_codeswallop]

@@hex7n The guy literally edited the video to show an angle for the arm bend itself... Clearly not the torso and the bench

[@carsonfredrick3771]

great advice, i’m a highschool athlete and i’ve had issues with my rectus femoris and this looks like a great way to strengthen it without any crazy exercises

[@MrA10Virus]

Been doing this since the study first came out, game changer.

[@CoffeeLoki67879]

I really don't care about lifting, but I love science. I'm always happy when you show up on my feed just because you are so scientific about your methodology.

[@Tftftftftftftftftf]

I would not suggest doing leg extensions at 40 degrees. I think he meant 130 degrees.

[@D1-Hater]

it's measured by hip flexion angle. a 0 degrees angle would mean you're lying perfectly flat. think of the angle between your back and the bench. also the video doesn't accurately represent the 40 degree HFA the study used. it's even more recumbent in the study

[@Tftftftftftftftftf]

@@D1-Haterbeing perfectly flat would be 180 degrees, 0 degrees would be leaning forward so far that your back is even with you thighs.

[@hex7n]

@@TftftftftftftftftfHe literally specified hip flexion angle lol. There’s literal graphics in the study if you want an even clearer picture on how it’s measured

[@Tftftftftftftftftf]

@@hex7n exactly, and the graphics are wrong. Where did you learn how to measure angles?

[@hex7n]

@@TftftftftftftftftfWhere did you learn to apply those rules for completely unrelated measurements? Argue against a wall lmfao

[@brucelee3842]

Can feel my back pain in the 2nd option already. Good video anyway!

[@WhatWhat-c4r]

Did you mean 140 degrees? because 40° woukd be hunched over

[@loudneiv4653]

I am so proud I have always done them with the seat back instinctively

[@jorbascrumps]

Just got home from leg day doing exactly this.

[@Notorious_ERD]

I love this man, he is truly a gym nerd.

[@jonahhofmeyr8306]

These bots are getting out of hand 💀

[@Ballondor1909]

Cant tell who’s real anymore

[@robgronkowski947]

Hello motto

[@DrippyCheesyForeskin77]

Internet is dead

[@Bragemaster]

who are we talking about?

[@jonahhofmeyr8306]

@@Bragemaster When I wrote that there were a few "thirsty" bots in the comment section

[@A.1623.F]

I literally just found this out today and it works.

[@Ghost____Rider]

😂the disney depression t shirt

[@iamthad1546]

i need to know where to get one please😭 @JeffNippard

[@Gh0stOpera]

Yes please 🙏🏽

[@Abdul_Aziz919]

Been doing this for a while and sitting forward for the leg curls. Definitely better 👏🏽

[@errorgendernotfound]

Good to know I was optimizing leg day from the start

[@jusgare]

Rectus femoris is the only quadricep muscle that is bi-articulate as it crosses both the hip and the knee joints. So by extending the hip (or leaning back) you’re throwing that proximal end into a more lengthened position which allows it to become more involved in the movement. Seated more upright throws it into an “actively insufficient” position, which is basically when a bi-articulate muscle is shortened over one of its joints, causing it to generate a lot less tension.

[@andynaveda]

Nippard's videos are one of the most useful fitness and weight lifting videos, very informative, professional, and logical. I love them. Thanks, brother, for providing such good knowledge. Really appreciated! 🤗💪🤍

[@tedbear6083]

Good science, no bullshit, no agenda. Love it ❤️

[@khanimambamhlongo9517]

took me a minute to realize there's one person in this video.Great editing

[@DrRyanWexler]

Another well done discussion of the science

[@akshaysharma1598]

our aged gym owner used to say keep the back rest little decline to active more quad but he didn't have scientific research to advocate but now I'll thank him by watching this video to him

[@ahmadhamad5297]

Jeff's tips always make me look like an alien karate kid in the gym 🤸🏻‍♂️

[@PH12BasicNerd]

Makes sense when you notice that the hips in the 40 degree position looks similar to someone in the position for doing sissy squats as their hips aren't flexed or very little. Love the tips man❤

[@jojoh265]

the concept of stretch is synonymous with this guy

[@kashyap5186]

The one who stay consistent will devlop his quad

[@OGRehzi]

Tried this today and holy shit is the mind to muscle connection on a different level🤯

[@gabrieloliveiramiranda0]

science based lifter final boss

[@obiwanfisher537]

It's always the one that people don't do. Good for content if you can tell people they do everything wrong. THey get hooked and want to know what else they do wrong all the time.

[@SneakerheadJay]

I legit started doing em like this and I definitely feel a better stretch and connection especially when I get to the top

[@grishawinner6727]

The Asian Australian fitness guy Eugene Teo had said this like years ago, dude was ahead of the game.

[@vmdenis3350]

For me it was a question of comfort, i finding myself sliding off the seat even when i max out the shortness.

[@kenz6502]

love these scientific proofs

[@cripkick5114]

So relieved cus that’s the way I’ve been doing it for the past year

[@mikereisert2803]

Been doing it like that for around a year now. I initially discovered it because it helps me with my back pain (spondilolisthesis) while doing the exercise.

[@douglasknudsen5942]

I love how most of these studies conclude “you can show up and do it wrong, or show up and do it right, but as long as you show up, something will happen”

[@WolfOnToaster]

It’s all about the Disney depression shirt for me ❤😂❤

[@JP-1990]

Loving the Spyro the Dragon music in the background.

[@trymem8]

It’s the compounding years of training that gets me 😂

[@ObeyTehKetchup]

Couldn’t help but angle my back further like that for years, and felt better activation but always felt like it was the “wrong way” (as if there are wrong ways to extend a leg lol) this makes me feel a lot better about my technique lol

[@adamscottv]

Good content. Simple and effective.

[@Naolo1608]

Intersting how the seat position for the seated leg curl is inversed with the seated leg curls, where it stretches the hamstrings more when you curl over the handle.

[@NotesNNotes]

Finally my technique works for something

[@Steve5277-e4o]

Video editing always great

[@franciskim8558]

that looks like it’s gonna absolutely wreck my lower back, but in the name of science, I will be trying them later this week

[@nullvektor9922]

His front delts are on another level.

[@micron1983]

Yea, you are right but with the seat back position you give a huge pressure on your knees, alternative you can do leg extensions combined with lunges!

[@CBaney]

Gonna try this on leg day tomorrow 🤌🏽

[@brody-y6b]

the rectus femoris is the one quad muscle attached to the hip bone instead of the femur, so a more open hip angle will cause a better stretch in the RF muscle and thus more stimulus

[@fquad7413]

This makes sense, the rectus femoris is fully contracted when the hips and knees are straight. Having the hips bent a full 90° is definitely affecting max contraction

[@dyesasanpedro8290]

This feels like speedrun tech and i like it

[@Tybren]

Biting the necklace was a hilarious touch. I actually see broccoli heads doing that at the gym

[@lizicadumitru9683]

That's my natural position when I do leg extensions, yay!

[@JJ-zb5hy]

Its crazy i found this after just learning about the science behind it. When youre hip is flexed more in the upright position, your rectus femoris is essentially shortened causing it to not be able to contract as well as it could. Lying back farther allows more of the muscle to work more efficiently as it is not shortened.

[@Edwardlifts28]

I actaully started doing these and i felt so much better it hasnt been long but its more comfortable and felt a better streth

[@HighEnergyApe]

Huge legs are great, but a proper isometric pause at full extension will make sure the sartorious (the sword) gets worked which is crucial for patella tracking, which doesn’t usually get activated until the last 20 degrees of full extension

[@Zain792]

1luv jeff keep it up man greeting from 🇧🇭 🙏🙏

[@russiannohcovid2408]

I love the text on his blue shirt 💙

[@jordan_Paul233]

The tape on the headphones goes crazy

[@nathanielkern1288]

Good looks Jeff will def try tomorrow on leg day

[@shayonaram2057]

That quad head crosses the hip joint so makes sense why flexion angles would shift the load of that particular part of the quad

[@eligladysz4496]

This guy has the perfect physic for a comic accurate wolverine

[@marcellgreshamjr.2761]

Great tip Jeff