Do You Have A Perfect Squat? (Find Out)

Do you have perfect squat form? In this video I'll share my checklist of 5 essential techniques that you must check to pass the test. This includes bar placement (high bar versus low bar squats), your walkout, stance width, depth and bar path.
We'll answer: should you squat high bar or low bar? What's the difference between the two? Should you squat with a wide stance or a narrow stance? How to target the quads versus the glutes on squats? And how deep should you go on squats? Hope you find it helpful!!

[@JeffNippard]

How many of the 5 do you check?

[@yuwelcome]

I don't train legs Jeff.

[@jaw9095]

Narrow stance just doesnt work for me, when i do a narrow stance my heels come off the floor.

[@brentgroenendijk3692]

​@@jaw9095you can try to increase your ancle mobility, use powerlifting shoes or use something to stand on with your heels. I fixed my ancle mobility and can do very deep highbar squats on flat shoes. Works best for me since I have long femurs. My lowbar is stronger but I need to lean forward and it's harder to get depth for me.

[@YanZeLifting]

5/5 daddy

[@zka77]

6

[@RHINOSAUR]

I’ve been lifting for over 3 decades. How have I not heard of this guy before? Great content! He’s spot on!

[@Jake_RF]

The algorithm failed you brother

[@LeGiTKnifeZ]

Seems like you don’t workout hard enough. Algorithm for sure failed you.

[@M1szS]

@@LeGiTKnifeZ seems like he doesn't waste enough time on youtube, and since he isn't a begginer, he doesn't watch lifting videos, so it makes sense

[@aziz9479]

My man Jeff been one of the very first people I followed till today since 6 years now when I started. Have a look at his old content it’s pretty interesting

[@LeGiTKnifeZ]

@@M1szS he said “how have I not heard of this guy” clearly sounds like he has enough time..

[@Thedog674]

Jeff’s effort and attention to detail on these videos is always impressive

[@vernonanti]

i like how he even mentions the small details like “if you shift a bit, that’s okay” or “being shy of the depth won’t kill your gains” just to reassure people that the form isn’t 1000% perfect but should align with these rules.

[@OnchiBon]

Forreal, there are so many walking talking Dunning-Kruger-Effects bashing people because their forms aren't 100% perfect. Completely demeaning their efforts and progress because idk they don't squat as deep as possible or whatever. There are reasons why people can't or won't do those things and that doesn't mean their work is for nothing and to be disrespected. I for myself can't squat deeper than 90 degrees because my knee is busted and going deeper will injure me, regardless of the weight. So seeing creators with a lot of reach and credibility mention things like that is very reassuring to me personally and also important for people who are just starting out!

[@timoetjen2207]

@@OnchiBonI agree with this for sure, but it is important to be strict when it comes to form to prevent injury. I see way too many people sacrificing form for the sole purpose of increasing weight. But just talking about depth I agree with you, range of motion is a big limiting factor and if 90 is all you can do or even less that’s fine

[@OnchiBon]

@@timoetjen2207 Definitely, straight up incorrect form must be corrected. Like you said, sacrificing technique to up the load for the ego boost will sooner or later lead to entirely preventable injury. I just wish the public discourse on the topic would consider the nuances between incorrect form and individual ranges of motion more. Very nice change of pace this comment section haha

[@fatburger5threeoh270]

you look like a kidget are you like 2 feet tall

[@DizzyHotSauce]

Agreed, these are more like guidelines, not rules. Even though you should try to stick to them, you don't need to be strict.

[@josedelacruz1270]

As someone who used to hurt their back often low bar squatting, I’d add proper breathing/bracing to this checklist! 😊

[@DrRussell]

Essential! 1RM shot up when I mastered breath-bracing.

[@BrofUJu]

Definitely bracing and keeping your lats engaged

[@cernugaming]

Can you explain to me how you do it?​@@DrRussell

[@DrRussell]

@@cernugaming grab bar with hands, inhale to maximum and hold, then tuck head under bar to rest on back, then squeeze with abs to keep thorax and abdomen tight and back straight before lifting weight off pins, hold breath on way down and for first quarter of way back up and slowly exhale once you know you have cleared the rep, before reaching the top. That's what I do at least, and it has boosted my 1 rep max from 70kg (154lb) to 159kg (350lb) at 69kg (152lb) body weight. I'm 40 years old too, which has its issues and benefits.

[@cernugaming]

@@DrRussell This is pretty cool. I will definitely KZbin and Google more on this. I'm currently on a dead, squat and bench phase so I really want to learn every trick and technique. Tx. Have a good day.

[@CraigSRichardson]

6 - do it in the squat rack with safety bars at appropriate height.

[@CDeeez94]

Underrated comment (Assuming the gym being worked out in has them)

[@stevenarmstrong5364]

Learning how to properly bail is more important imo

[@IllIl]

Clean loop. I like that.

[@robberhans9307]

😂

[@pewpew192]

These shorts are so good

[@speedboy6776]

Yeah, some of his other shorts are pretty good too, but I think these shorts really let us see the muscles in his legs. Definitely better than wearing pants.

[@sleepforever8378]

​@@speedboy6776 it does what it needs to do

[@Joejoes1276]

Yea, he squats real good in them

[@grandmastercola5772]

Almost as short as him💀

[@SeannyB-6969]

Lmao thank God yall styleless ppl exhist, so I can look Amazing all the time

[@VaneyRio]

Bro, i'm still running your powerbuilding program after 1 year of joining the gym and following all of your advice. I can confidently say i check all of them. People have complimented my depth and bar path many times already.

[@krwblue]

Do you want a gold star

[@VaneyRio]

@@krwblue Not for me, maybe for Jeff. I'm super grateful.

[@bruvhellnah]

How much has your numbers increased after following Jeff's program?

[@iamfunnyipromise9605]

​@@VaneyRio A great reply💯

[@VaneyRio]

@@bruvhellnah I started with bar only squats (45 lbs/20 kg). Training 6 days a week with squats on Mondays my PR right now is 150 kg/330 lbs × 4 reps. @80 kg BW. I don't really 1RM but it's estimated at 170. I've obviously tweaked the program a little bit but overall it's a great program. (I rather focused on deadlifts which are my strongest lift at 180kg / 395 lbs × 2 reps. Trust Jeff, he knows his shit.

[@pizzahound2444]

Love these videos Jeff!

[@abeingthatishuman]

That was the most comprehensive, factual, and unbiased lifting technique video I have ever seen... I think I might cry

[@tyrvinodinson9790]

Jeff is one of the best, I've watched a lot of his videos

[@Wonkess_Chonkess]

Let it out man

[@Happyfoam-lw3yt]

This dude is basically the only fitness KZbinr that I can trust enough to take at face value. I really wish I had someone like this guy when I was younger.

[@hurpaderpp]

nippard is way too dogmatic. dr mike is a far better source

[@OnchiBon]

​@@hurpaderpp But what do dogs have to do with it?? Jk, I see what you mean but Jeff's dogmatism stems from his research and he does change his mind when new evidence arrises.

[@hurpaderpp]

@@OnchiBon I love jeff I think he makes great content, just when he says something he always says "this is the best way" etc when it can vary due to everyones unique biomechanics and goals. thats all, and he doesnt always do it either,.

[@Happyfoam-lw3yt]

@@hurpaderpp being dogmatic is good when you've got peer reviewed research to back it up. I get that he's a bit too set in his ways, but that's exactly what young men staring out need. A firm, guiding hand in the right direction.

[@lessalazar9068]

​@@hurpaderpp Sean Nalewanyj is solid too

[@jjjjjjjjjjsssssss]

Between the editing and the information Jeff's videos are the best fitness videos out there 🔥

[@bradenmoser2634]

I love you Jeff. Thank you for giving well structured, science based, no bullshit lifting advice.

[@norkci8090]

Finally, someone said it doesn't have to be a perfect straight bar path. 👏

[@mk20130470]

Didn't he say it should be a straight line?

[@highlander6573]

​@mk20130470 he said its fine if you slightly go off path, but preferably keep it straight

[@mk20130470]

@highlander6573 exactly, he still says straight is preferred which is in opposition to the original comment

[@tyrvinodinson9790]

As you get heavier, it does really matter, but for reps it's not the end of the world

[@mk20130470]

@tyrvinodinson9790 do you do curls in a straight path? No, because even tho the weight moves the shortest path doesn't mean it's what is most efficient for your body to move it. The weight will always move forward to avoid your knees and then back towards the hips once past the knee

[@banaanbosse2565]

I use the same checklist when I’m squatting, always trying to stay efficient, going deep enough is always a tricky one because of my long back which makes it difficult to not arch my back too much while going deeper, but this is the only thing you need if you want to squat efficiently and effectively. Very good!

[@KamilleBidanApologist]

Production of this channel is insane. Information presentation is concise yet engaging too. Instantly subscribed!🔥

[@maestroop4102]

Dude I love your ingenuity. And it really shows in this video. Especially at the loop phase.

[@user-ci3cu3kv6f]

Been having a hard time getting my squat form correct. This is exactly what I needed. Thanks

[@awdimmick]

I’ve been watching your videos for years Jeff - so glad to see the shorts now. I love the exercise science lens you bring to all your topics. Reliable source of information I can trust.

[@OliverBurnside-hf5pr]

Yeh man I’m 12 years deep, you have given me tips on multiple things that have changed the game for me.

[@bananaboy444]

Short femurs help too. My stance is so wide for my long legs i feel silly

[@aidan2497]

Best form I’ve seen. Straight up and down with high bar especially with heavier weight is a rarity in this day and age. Keep it up

[@Captainsparkist]

Probably the best edited KZbin short I’ve seen

[@Bonezz024]

I usually hate KZbin shorts, but this one is so legit! And the perfect loop 👌🏻 😂

[@JacobVersus]

you and davis have the best info out there for sure!!!

[@jaredswords3]

That's perfection. I've personaly found the strongest foot placement for me is what i would usually find if im trying to do my highest vertical jump.

[@aridaijimenez351]

Breaking parallel on barbell squats ( along with the rest of these cues ) lights up every bit of my legs. The mind muscle connection is no longer a mystery 🔥

[@amazingme894]

Incessantly adding your videos to My workout tips playlist

[@daz1000]

Always such great vids - thanks Jeff.

[@Glaedr11]

More than any other things, learning to brace my core and consciously "spreading" the floor with forward and outward toe pressure has helped me the most.

[@deathisgrand239]

Great video for explaining a simple easy way for everyone to understand on how to do squats.

[@brianjohnsadventure]

Thanks for all your great videos man!

[@Supermateo97]

Jeff is the only fitness coach I need 🙏🏾

[@michaelandrew83]

This content is gold

[@rozhensky]

It's so great content and a perfect loop, Jeff!

[@code_umbra]

This is very helpful, i've been having problems with my squats lately and i cant identify why.. But with this, i know what i did wrong and shows me how can i improve

[@muchammadrinaldy3770]

Thank you jeff, i think your explaination more easier for me to understand

[@mattpurdy3384]

Awesome. I’ve got one of your older plans, this is what it was missing. Please do more.

[@TooTechSavvy]

The video quality / editing is insane 🔥

[@Hans.11]

You're the best fitness influencer that I've ever seen. I hope you get more recognition, because 4M Subs aint enough for this helpful videos.

[@jay7tennis]

Happened upon these great tips and was surprised by the great editing and graphics. Subscribed

[@jazzwinsky]

Ty for breaking this down for beginners or back to basics for advanced

[@cazzzs]

If there was anybody who would tremendously benefit literally everybody on the planet with youtube shorts it's you man. Quick and effective is an understatement and nobody even comes close.

[@SurelyCursed]

Thanks Jeff for the effort you put into helping others.

[@doxologist]

These shorts are so CLEAN!

[@Just2Ddude]

Am glad to hear that A BIT shift in a bar path is ok. I will never get it SUPER stright.

[@poece]

Im glad to hear its ok if the bar shifts a little. It always goes forward a tiny bit no matter what I do.

[@NTDang]

The one tip that helped the most for Me was feet point outwards instead of parallel. Huge difference

[@Ryan_F.]

I get better depth going slightly wider than shoulder width. Great tips!

[@anthonymcdonald4342]

Everything else is spot on I learned some stuff thank you!!

[@anwarhere1]

AMMMMMMAAAAZZZZING I HAVE BEEEN IN GYM FOR YEARS , THIS IS ENLIGHTEN ME

[@connerthomson9629]

Looking good Jeff and great demo. Nothing better than nice high bar squat👌

[@alexanderdeadmansche]

Awesome that you got it to loop

[@hedilghammam6911]

Short and informative, thank you. Can you please make this a series with more exercises?

[@baektpotato]

Perfect way to describe him

[@cessactdm]

awesome video mate, the gym noobies will love this one

[@beastmry]

Loop game perfect

[@bowmigow9893]

a great tip i usually give people when they squat for the first time (high bar) is just try to keep a balanced weight distribution over your entire foot area during the whole lift, and if you do your bar path is pretty damn good

[@devmaestro2520]

Is this tip not applicable to the low bar squat?

[@bowmigow9893]

@@devmaestro2520 probably, but I never tried low bar squat so idk whats optimal or I dont know any helpful cues

[@greenlawnmover]

Nice info and all, but that is some nice editing going on right there. Really love the quad overlay as well

[@billowspillow]

Recently stepped waaaaaay back on my squat progression because I was foolishly rushing to high weight without perfecting form first. Now I'm committed to getting it right but it's gonna take a while.

[@lamontholland4776]

Your depictions of people doing things wrong in the gym are So funny. The moment I see the scarf & hat combo I know I’m in for a laugh! Spot On!

[@Geenoo71]

Only thing that I could nail perfectly in the gym also with a fairly high weight (170kg on my pr), that’s why I never skip leg days cuz they’re my favorite part 🤣

[@koenmanusama]

amazing vid, please give us more!

[@raytown04]

Wish I had ankle mobility

[@fantasygamer9150]

Do some stretches, the guy who says "stay flexy" has a 10 minute stretching video and doing that has really increased my flexibility

[@ms3ben]

You can generally move more weight with the low-bar squat, but you need decent shoulder mobility to get into the low-bar position.

[@treverjenkins7080]

you slayed my heart

[@Lina_Salma]

Video is top tier

[@iamqas208]

The algorithm has finally given me Jeff Nippard! 🎉

[@laylabitar5853]

Ok i have being doing squats for a year now and it turns out im doing them all wrong! Why are there so many videos out there telling you need to drive you hips all the way back and have you knees in parallel to your shins. I have always felt it in my back. Thanks for sharing this video

[@How2Heaven]

Idk how you edited this but it is perfect 🤩

[@mrcomet8991]

Not allowing the hips coming up before the torso is a great cue as well

[@gedemahezawiratama1649]

amazing content, im looking forward seeing deadlift checklist 😅

[@elladubios735]

100 percent correct dudes info is bae

[@akas95]

This is perfect editing

[@jaedonlong4084]

Thanks Davis Daley, appreciate this a lot

[@dannymarsh546]

This was so helpful

[@Simba88242]

Thats amazing tutoring!

[@Dionysus_Athena]

Good stuff. Love these videos. You should add hanging an elastic band with weight off the bands on the barbell. A low weight of course at first, this makes a greater difficulty in stabilising your core making them stronger.

[@AlexandreMMadeira]

Incredible editing!

[@ceasorgaming4032]

Good to see I hit the perfect squat

[@Ronnock]

Thank you, Mark Rippetoe.

[@TheCazTrick]

I don’t and will never do this lol but man oh man this was a ridiculously good video. Will help many.

[@christiansoto6396]

nice and concise, more please‼️

[@f7nkd]

As someone who is doing a bachelors degree in sport and exercise science, there’s a lot more on the checklist that you would need to go through and some things in the checklist don’t need to be in there

[@MadisonFalco]

You’re the best🔥

[@dexternye8775]

Nice editing Jeff 👍🏼

[@kingwang9903]

Please do this for more lifts if you haven’t already Jeff💯

[@S3verance]

More of these please!!

[@capt.KZ3008]

Legend says he still going few step back.

[@draic890]

Also being your hands closer, squeeze your shoulder blades, level your pelvis, and take a deep breath that laterally expands your trunk to stabilize your spine.

[@Nirmal9396]

Bro had a best Ankle and Hip Mobility

[@paiinlez6916]

Love ya vid great help

[@iftekharislamalif2528]

need these kinda videoes for every signle workout bruh

[@Dunmerdog]

I have two disc herniations that sadly have given me a ton of shit over the last year. But finally (FINALLY!!!) I’m pain free and getting back to squatting without it aggravating anything. So relieving. But I’ve learned that my anatomy is absolutely antithetical to the usual squat lol. I have deep hip sockets, retroverted femurs, and high hip arches, so now I’m doing basically sumo squats with toes pointed way out and going to parallel and no further. Guess its a lesson on knowing your body!

[@mr_blue8208]

Perfect. I approve of this video. 🤓

[@SomeScruffian]

I lowered my steps from the rack from 4 to 3. My quads can now feed a family of 4 for a week now.

[@GreenNastyRabbit]

…6 and most important,stand up by pushing with your legs in state of up lifting your back.

[@Swole_beast34]

Good quality content 👌🏾

[@salvadorperez2916]

Where did you get those shoes? Great short keep up the good work

[@ameagor]

These short looks 👍