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

[@AnimateMJ]

E

[@chwenatty420]

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.

[@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

[@renanterezan9922]

​@@stevenarmstrong5364 both are important my friend

[@vipe650r]

@@stevenarmstrong5364 Ultimately, yes. That's super important - especially if you want to get up in weight. I would also say you want to allow that confidence and consistency to build over time (not requiring it to be firmly established on day 1), and be willing to fall back on safety measures like that when upping your weight into new territory or lifting solo.

[@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.

[@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

[@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

[@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.

[@ashtonbutler2082]

I was always worried about me squatting wrong without even realizing it. This guy is so helpful and informs people in an easy, effective way. Keep up the great work; I’m glad I found your channel!

[@pizzahound2444]

Love these videos Jeff!

[@jjjjjjjjjjsssssss]

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

[@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

[@bradenmoser2634]

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

[@hedilghammam6911]

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

[@baektpotato]

Perfect way to describe him

[@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

[@shanekuwanda3628]

I love this guy 🔥🔥🔥your bench press checklist really helped a lot … sending love from Zimbabwe 🇿🇼

[@alexreza1552]

Thank you so much Jeff I watch your content all the time. I was very lucky that growing up playing football in middle school and highschool we had great coaches that taught all of this to us but it’s crazy how many people don’t know so thank you so much I think you are litterslly changing the industry with transparency!

[@beastmry]

Loop game perfect

[@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

[@a.s.658]

These videos are great not only are they entertaining, they get the point across very good and with visuals, plus extra advice, my favorite video rn fs

[@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.

[@thiagaotunadao]

Please make more videos in this style with other exercises, it's very useful and straight to the point.

[@zenvir1680]

so, theoretically, free bar squats should feel the same as smith machine squats?

[@KamilleBidanApologist]

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

[@georgiawilksch5708]

The bar placement is very useful- my quads tend to want to do everything, so I’ll try lowering the bar to target glute and back.

[@bananaboy444]

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

[@yeti_369]

Elevated heels may help

[@fadedhaze]

Can you make a video on drills for joints such as shoulders' and ankle. Would really help alot

[@IgnisIntra]

Squat University is a great resource for that, I'd check him out

[@jaredague]

I suffer with hypermobility and both my arms are compromised. I literally have to do all my workouts by myself because nobody understands the problems that I have and I’m afraid that if I have somebody help me with my workouts, they will push me way too hard and they will end up dislocating one of my limbs or sprain one of my limb. So I am extremely grateful for your videos because it gives me a jumping off point.

[@snpy100]

My back isn’t muscular enough so I’d probably end up sitting the bar on my vertebrae

[@OliverBurnside-hf5pr]

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

[@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

[@Alice-bc2wz]

Use the Smith machine and stand on a wedge to elevate your ankles. I have really bad ankle mobility (can't correct it) and this was a GAME CHANGER!!

[@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!

[@maestroop4102]

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

[@chrisere9]

Step 6, forget all of this and do bench press instead

[@Lexical42069]

If you don't work out your legs you'll look like a chicken but that's all you baby

[@DavidVirtanen]

Bench Press Is For Kids

[@DavidVirtanen]

Bench Press For Kids

[@Falloutplayer99]

Cowards and lgbtq skip leg day

[@dannyrazo2095]

Who ever said knees should never go past toes is so wrong

[@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.

[@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.

[@Xeyio]

What shoes are those. Those looks sick

[@gamerhan6048]

looks like adidas squat shoes

[@drschwandi3687]

They look like the adidas powerlift 3 or 4, not exactly sure which.

[@kaavirsinghchahar218]

i hurt my lower back due to goodmorning squat so i dont have bar path by the way luv your content can you tell a fix

[@gamerhan6048]

goodmorning squat is usually done because either your hips cant go lower than your knees, or because your hips move up before your knees straighten. if your hips cant go much lower to where your hamstrings touch your calves, you can try pointing your knees a little further out to give your hip joint a better path. it should also help keep your torso as high as possible

[@gamerhan6048]

doesnt mean take a wider foot stance, just angle out a little more, experiment with light weight until you think you got it

[@kaavirsinghchahar218]

ok so should i reduce overall weight a little to

[@kaavirsinghchahar218]

by the way my hips raise first thats the problem

[@gamerhan6048]

@@kaavirsinghchahar218 if your hips go up first, you can either switch to low bar if youre not already doing that, focus more on bracing technique if you havent mastered it (itll help you stay as upright as possible), or lower the weight and focus on straightening your hips along with your knees, rather than being used to extending the knee first and then your hips. hope it wasnt too confusing

[@JacobVersus]

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

[@BenjaminTorres1]

Why are there two ass bots?

[@markyden]

theyre gratful for the lowbar squat glute info

[@mattschipiour8166]

I just don't squat anymore. Not worth compressing my back like that. Not ripping the exercise, it's great, just think I can get what I'm looking for without compromising my back like that

[@vilma9142]

Same tbh

[@gamerhan6048]

there are better exercises or equipment to target your quads. but im sure this post is for people who are either trying to get into powerlifting, or dont have access to other kinds of equipment

[@heibaimao]

Yea. Can't push near or to failure safely compared to pendulum or hack squat

[@gamerhan6048]

i mean you can, if you have safety bars on the rack@@heibaimao

[@hurpaderpp]

you can just not squat low reps...lol

[@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.

[@user-ci3cu3kv6f]

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

[@daz1000]

Always such great vids - thanks Jeff.

[@deathisgrand239]

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

[@Bonezz024]

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

[@Alice-bc2wz]

I have really poor ankle mobility due to talipes but I always wanted to do barbell squats. I recently started doing them on the Smith machine with a wedge to elevate my ankles and it has literally changed my life - I can actually do them and not compromise form!

[@Supermateo97]

Jeff is the only fitness coach I need 🙏🏾

[@Xandy2dandY]

So glad I discovered your channel

[@muchammadrinaldy3770]

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

[@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!

[@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 🔥

[@TooTechSavvy]

The video quality / editing is insane 🔥

[@rozhensky]

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

[@mattpurdy3384]

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

[@Captainsparkist]

Probably the best edited KZbin short I’ve seen

[@connerthomson9629]

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

[@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.

[@brianjohnsadventure]

Thanks for all your great videos man!

[@anwarhere1]

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

[@jazzwinsky]

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

[@SurelyCursed]

Thanks Jeff for the effort you put into helping others.

[@Ryan_F.]

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

[@amazingme894]

Incessantly adding your videos to My workout tips playlist

[@anthonymcdonald4342]

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

[@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.

[@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.

[@cessactdm]

awesome video mate, the gym noobies will love this one

[@jay7tennis]

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

[@dawnoftheshredfit]

Those adidas powerlifts are amazing I’ve had the same Pair since 2020.

[@jaedonlong4084]

Thanks Davis Daley, appreciate this a lot

[@michaelandrew83]

This content is gold

[@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.

[@doxologist]

These shorts are so CLEAN!

[@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 🤣

[@Simba88242]

Thats amazing tutoring!

[@Just2Ddude]

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

[@greenlawnmover]

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

[@Ronnock]

Thank you, Mark Rippetoe.

[@NTDang]

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

[@How2Heaven]

Idk how you edited this but it is perfect 🤩

[@gedemahezawiratama1649]

amazing content, im looking forward seeing deadlift checklist 😅

[@paiinlez6916]

Love ya vid great help

[@jaidongkni-fe8421]

1. In between low bar and high bar squat is great for all benefits. Most importantly do whatever feels most comfortable 2. If you like to just get stronger overall more quickly, dedicate 1 leg day a week to very heavy squats where you can only go maybe 3/4 of the way down for low reps and the 2nd leg day to go light (50-60% of 1 rep max 3/4 squat) and do higher reps (7-12) while also pausing at the bottom. The first leg day won’t really cause doms, maybe a slight heaviness for a day after but it’s more for improving strength. The 2nd day will cause a lot more doms. You can still experience significant leg hypertrophy only training for strength but it’s best to do two different days. 3. Figure out the stance for you in which you can most comfortably move the most weight. For me and many others it’s a pretty wide stance, sort of like the starting leg width of a sumo deadlift. You could also vary feet placement for greater emphasis on certain muscles. 4. Just 1 deep breath before you go down and hold it until you get up before *slowly* exhaling will wind you a lot less. I only learned this myself today after about 3 years of lifting. 5. You do not have to train to muscular failure with squats to experience significant growth unlike other muscle groups :) Make sure for at least most sets though feel difficult even if it’s probably 4-5 reps away from failure.

[@koenmanusama]

amazing vid, please give us more!

[@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.

[@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.

[@tepidlemming]

Your form is great, I know you’re short so that makes it easier to stay upright but damn amazing

[@christiansoto6396]

nice and concise, more please‼️

[@elladubios735]

100 percent correct dudes info is bae

[@aliviavon864]

Freind this is a masterpiece nice I'm enjoying

[@akas95]

This is perfect editing

[@MadisonFalco]

You’re the best🔥

[@TheCazTrick]

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

[@ehd.f4269]

Holy shit your form is insane

[@kingwang9903]

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

[@Lina_Salma]

Video is top tier