How To Do Leg Extensions With Perfect Technique (Grow Every Quad Head)

In this video we're looking at proper technique to maximize muscular development of the quads while avoiding injury.
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SOURCES:
www.ncbi.nlm.nih.gov/pubmed/2...
nicktumminello.com/2011/05/ar...
www.ncbi.nlm.nih.gov/pubmed/1...
journals.lww.com/nsca-jscr/ab...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
Thumbnail credit: Julian Smith smith.julia...
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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 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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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.

[@JeffNippard]

Make sure you guys check out my Quad Science Explained video for more insight and detail on other exercises for the quads! kzbin.info/www/bejne/gX7RoWqva8Smg6M Peace!

[@Eli-el7mr]

oh, cool. new video. Thanks!

[@Adr1_n]

You are the best Jeff!

[@comichacker]

I have one flat feet(right) and one high arched feet. The difference is highly visible and my right foot is UK Size 10 and left is UK size 8. This has created alot of problem as I dont have the same amount of dorsi flexion resulting in me falling on my right leg, and thus working right leg have more stimulus and therefore more growth(from quads to glutes,hamstrings and calves). Unless I keep my left foot more forward than the other one and keep place it as straight as possible(as opposed to a slight outward rotation when you have a flat foot). I am only now doing body weight squats for around 15 reps. And I have no idea if continuing this would be safe. Does anyone deal or know how to deal with this problem? Will surgery actually help? And if yes. What are chances of using my legs for hardcore weightlifting(around 3-3.5 times my bodyweight at max genetic potential).

[@uddesh.m.sahadeo311]

Does pointing toes inwards/outwards lead to increase shearing of joints?

[@youreinthematrix87]

I usually do squats and the only muscle that grew for me was the Vastus lateralis so I was always wondering where’s my intermedius and medialis so now I understand why.

[@ClouduSan]

2:19 I was like "Is he REALLY using straps for leg extensions ?!" and then it all became clear a few seconds later 😂😂

[@hamadalhamad2089]

qpgtyui1 bro Jeff hell yeah

[@mayvafitness3174]

I thought the same😂

[@isaiahc2994]

For real, I thought jeff had gone crazy 😂

[@satinderjit4]

Gotta use them for my gap sessions for my massive dong too.

[@Ubeogesh]

i do use them there with all seriousness. when you do 3/4 of the rack with 1 leg you need that help to stay in the seat and not cheat

[@brenthodges7202]

I lost it when bro jeff started using straps for the extensions lol

[@ishaankharva]

😂

[@Firm-Tofu-King]

Jeff's so funny an clever 🤣👌😂💩

[@pastoryoda2789]

lmao

[@Rickwynne]

Hahaha right! The whole outfit for that set was flawless 👌

[@larrywheelsismywaifu2396]

It helps alot especially when your extension weights are over 200kg

[@user-ki2yx9wf4l]

Cue: 1) Lower the back 2) pull Butt down into the seat 3) toes in or forward Mistakes: 1) not full ROM due to going too heavy or bad set up 2) not exerting yourself enough (1-2 reps should stay in the tank, no more)!

[@grimgamer24]

2:19 Lol bro Jeff using the straps for leg extensions is the funniest thing I've seen in awhile. 😂

[@jasonvelez7317]

Jeff, I've been wanting to thank you for some time for the quality of the content you produce (but I never sit still long enough to do it). So now, THANK YOU! I'm new to the KZbin fitness community but have been training in some capacity for 30 years now (GEEZUS that stings when I think about it!) In all my endeavors you are simply one of, if not The BEST presenters, as well as the most researched and credible, active professionals I have ever had the pleasure to learn from. I absolutely devour your lessons and then use your research and references to build on my foundation of knowledge and experience. Though maybe considered irrelevant to most I absolutely appreciate your ability to articulate your points without trashing established misconceptions or trashing others within the industry. The manner in which you address fallacies and then correct and validate your points is masterful! I absolutely respect what you represent and the manner in which carry your channel. And I am truly grateful for you and your content. It has helped me greatly in repairing years (ok, decades) of damage, and been an integral part of my rehabilitation and evolution. So again, Thank you so much!!!

[@sulezraz]

1:01 Best Exercises are Back Squat and especially Front Squat. 1:45 Load Leg Extension with lighter weight, ~12-20 reps. Add more reps each week until 20 reps reached rather than increasing weight. 2:29 Why use Leg Extensions? Good for adding volume rather than doing only compound exercises. 3:28 Hips should be at an angle greater than 90°. Plant butt into seat. 4:22 Point toes straight ahead or slightly in (Outer Sweep).

[@SevastianYT]

3 years later finally someone did it tysm 🙏

[@harambe8372]

No listen carefully. Front squat might be better.

[@vogias0]

Jeff, could you make a video or a small series about training for teenage years ? Like what safety measures should be taken and some advice that you could give on that, nutrition etc. Informative as always. Keep it up!!!

[@us3r2u4gefff]

I know I’m 2 years late but Fck it ppl will see it, don’t lift too heavy (weight that you aren’t used to yet) like ego lifting pretty much, depends on nutrition idk abt that I have a shitty diet lol

[@isaaccrimmins968]

@@us3r2u4gefff I’d say almost every teenager should be on a bulk, unless they have a high body fat %. Mainly because they are still in puberty and still growing regardless of the gym

[@paneerparanthafan6292]

@@isaaccrimmins968 great tip for every teenager

[@seand.5535]

learn proper form and never skip warm-ups. also wait until your mid-late 20s before you consider doing and steroids unless you're a pro athlete.

[@googleuser25]

This video is perfect, thank you so much! I really struggle with our theoretical textbooks at school, I can't even understanding basic principles. This makes it so much easier for me to fathom. Subbed, liked, new fan ❤️

[@RedgraveStrength]

Anybody else stop what they're doing when Jeff drops a new video? I always learn a ton and appreciate all of the work he does. Keep it up!

[@grapplebutter5666]

Jeff continues his war against backward ballcaps and thick-framed eyeglasses

[@bastiannicholls7692]

I loved the video because those are the lil details we expect from a personal trainer, and portraying the wrong ways was super cool, it deffinitely make us do it just right way!!

[@AngelVivaldi]

Nerd Jeff.... 😍

[@theomega24th37]

Bro? 💀

[@coreysrevenge286]

Down bad

[@kevinmendez2660]

Sus

[@seanmcgill4609]

Angel Vivaldi watches Jeff? My two worlds are colliding

[@ice_wallow_come5449]

Sussy Baka😜

[@vildanasekavic209]

I love the effort put in this video. A little movie with three characters. Very good, thank you

[@markambrose66]

Im 3 years late to this vid but this is really the most comprehensive video I've seen on leg extensions explaining then with real context its amazing!

[@96RShacker]

love your vids bro I been working on building my vastus lateralis and i'll definitely be using these tips to do just that!

[@shihabahmed4676]

One Jeff loves the leg extension and the other Jeff hates it!

[@zineeddine7760]

Ikr !

[@ryanbensley5075]

I like Jeff more than Jeff tbh

[@tinysoccerball5938]

Don't get me wrong I like Jeff but I'm gonna have to go with Jeff on this one

[@j.gwells5252]

Nave Yeah... Jeff is wrong.

[@bigcaefitness7136]

My name jeff

[@archiemcgrath1222]

Just found this channel and wow I'm amazed! Loving the content 🙌

[@the_tangy_squeeze]

Top-quality content. As a beginner, I work on my quads but neglect my hamstring. It's important to maintain the quads and hamstring ratio to prevent ACL injury. Thank you for pointing this out. I also get knee pain in the right knee.

[@mitchellw7118]

Not sure how old you are but if you're around my age group (mid 30s) your body will thank you honestly. I am genetically very blessed with my legs and always have been but developed a habit of doing super heavy everything leg wise but neglecting my hamstrings...a few injuries later I have learned my lesson!!

[@tyknight6147]

As someone who has torn his ACL three times, I wish I took this into account years ago

[@jamesbrincefield9879]

I just tried doing extensions from a similar angle to the one you recommended by putting a weight plate under my thighs and it helped tremendously.

[@sarayoussef4900]

I'm studying CFT and i Loved the calm way of explaination and muscles anatomy clarification in aside picture. Keep going with more clarifting on anatomical pictures, to know the exact targeteduscles

[@vavisdickers1230]

This exercise is a supplement to heavy lifting of squats, brilliant take. I was putting too much weight on these, thanks a lot.

[@Parker_Miller_M.S.]

Bro Jeff's technique is 11/10 perfection

[@alexmelchior3737]

you're really the goat for these technique tuesday. i know you mainly cover workouts on these tuesdays but could you even go over techniques for taking supplements and possibly cover what supplements you recommend?

[@brettbaker1229]

I'll say it now, I'll say it always. This is the only true fitness science channel you need. Great job, Jeff! 👍🇨🇦

[@redaxxx9116]

And sean nalewanji

[@ScorpFin]

Here for Bro Jeff's routines to incorporate into my workouts, thanks!

[@aurelienyonrac]

Your videos keep on getting better.

[@StewartFletcher]

Dude's wearin' an argyle sweater at the gym. I love it. Keep it up, Nerd Jeff

[@paulhayes7972]

Loving the sheer amount of great content recently!

[@domodangle5871]

Always watch your video before training just so I have a fresh idea on how to train properly 💪🏻

[@VegetaZA]

Exactly what I needed. Thanks Jeff!

[@scorpleeon]

The debut of Nerd Jeff plus Bro Jeff in one vid? Mind blown! Yes I did legs today and am watching on Thursday!

[@armandpretorius1788]

Happy Birthday bro!! Hope you had an amazing day and that the future holds great thing for you. 💪🏻💪🏻

[@domo2685]

Thank you! I have this machine at home and i was scared to do it but now im gonna do it

[@Ve-suvius]

Interesting info on the safety aspect. Thanks for that one. Very good.

[@betagainz5891]

Sick video man these tips are very helpful

[@user-dc5sl4ze4p]

bro this is a fire ass, calm and informational video wow thanks !!!

[@KB-sg7tv]

I was just thinking too that I need to start focusing on my quads. Perfect timing.

[@sudhalicious]

I love that you have plenty of life experience (clearly) but also cite real evidence from research to back up your claims! Keep up the great work!

[@athletemodeeverywhere264]

great video man. keep them coming

[@benheim5055]

Great vid Jeff, very helpful

[@shauryabisht4157]

Technique Tuesday's back with a bang....

[@ChefForelle]

Your Videos are not just helpfull, but also entertaining, without making the Video bei ridiculous. Really appreciate this!

[@PepeSi1via]

I like what your form breakdown looks like.

[@glitzypig1878]

Your videos are excellent. Great work

[@byronherrera8604]

😂 I love the new nerd parity character please use him more

[@deputysheriff5994]

Thank you! That's all I needed to know about leg extensions!

[@connormendez2581]

2:55 Jeff Cavaliere wants to know your location

[@Huffman_Tree]

Theory and empirical research don't always align. Sometimes you may theorize something in great detail and it will make logical sense (Jeff Cavaliere), but you don't observe the predicted effects in practice (evidence).

[@Ayayron_e3]

Jeff unfortunately doesn't know much.

[@enzofudo7872]

the JEFF is strong in the fitness community Cavaliere & Nippard

[@he6agonzxdv467]

@@Ayayron_e3 Jeff is a physical therapist who trains athletes so that's why he errs on the side of caution for lifts. A leg extension isn't "necessary" and lots of people have knee problems, so that's why he doesn't recommend them from an injury-prevention standpoint.

[@GeneralSouL99]

@@he6agonzxdv467 3:10

[@BlacksterVFX]

I lost it when Bro Jeff took out the straps 🤣

[@saketgokhale5951]

2:21 BRO JEFF HAS ME DEAD

[@barrettdrost207]

Thanks for the tips!

[@dextfittv8360]

Just because of the effort you put into those small example clips I liked the video

[@anthonybates8281]

Awesome video I truly enjoy watching this. 😁👍💯

[@mjaliazas]

Me and my girl was just about to hit legs today and this popped out! Guess we gonna watch this first!

[@alandiegovillalobos]

Man, I have to say that most tips you give I already apply. I just focus on the mind muscle connection and do the work out in the way that I feel full activation. But I love to hear that I'm not crazy 🤪!

[@olafdrake]

5:44 Bro Jeff hyping himself up for the leg extension cracked me up!!

[@matthewread9001]

olaf 5:49 with him just sitting there looking around was funny too

[@clamum]

I like leg extensions. When I do the regular leg exercises like squats, Bulgarian split squats, lunges, leg press, my hamstrings and glutes are sore as poop but my quads not at all. My trainer said many ppl aren't like that and tend to lift using their quads. So I like leg extensions to actually hit the quads.

[@Ben-1m0]

Great video, thank you

[@rlaliangan1639]

Awesome vids bro!!! Thank you

[@isaiahc2994]

Nerd Jeff the best new addition

[@AndreasGausdal]

Hi and thank you for great content Jeff. I would like to see a vid. on seated chestpress with cables.

[@siga811]

Love your videos

[@KickingwithKara]

The different outfits for the bad form shots are hilarious :). Great vid as always

[@dogz0898]

New subscriber! Thanks for the info

[@quincysutton9136]

Great vid. One more & you have a new subscriber. I like the one you did with the mountain I think

[@txi_ea1982]

great content im really going to apply to my routine

[@tyc4231]

Great stuff 👍

[@krishristov8792]

Amazing video! Thank you! ❤️❤️💪💪🧠

[@nayanchhabhaiya6721]

Love you jeff

[@holo6883]

Progressive overload: check Enough food: nope My kneecaps: **have left the chat**

[@brendanpelly213]

Hey bro I love your tip of pointing your toes inwards for biasing your vastus lateralis I also noticed your reference to Brad Schoenfeld! Good science 👍 Sorry for being late but that's a sub from me and time to check your channel

[@MrDesertmike]

Best series on the net💥💥💥🏆🏆

[@e5wife]

Great video ty!

[@ProNinjaBoy88]

i died when gym jeff had airpods in when he had the beats headphones around his neck

[@ArielLynnFitness]

Bro Jeff is my SPIRIT ANIMAL

[@gokukakarot6323]

much love for this

[@hopperhelp1]

Good. I can try this for my Squatober challenge. Already have lost a few days so this may help.

[@tommyshwe7077]

Very helpful vid👍

[@88foldpath]

Great for my knee pain. Bad knee feeling a lot better after a few weeks using light weights. Gonna do this for at least 6 months before jumping back into squats after 2 year hiatus.

[@SonoWave]

Jeff, I'm literally sitting in my car outside of the gym digesting a larger than normal lunch (plenty of myths on that) while reading about leg day exersise and your technique Tuesday video just alerted me. Thank you for the tips, been following your advice for awhile in my training and I've made significant gains backed by your consice analisys of studies. Very much appreciate the production value you put into your work, keep it up and thanks again.

[@freshestemo]

Nerd Jeff and ‘Bro’ Jeff.. 😂😂. Classic. Love it

[@gawenberton8195]

Thx a lot for all this advices 💪

[@jeremyhassell7911]

I get hyped for leg extensions bro!!

[@ujjwalanand6458]

You are the best fitness youtuber❤️

[@purplephoenixartbymicheled9298]

💪💜💪Thanks Jeff...REALLY TRYING TO GET MY QUADS TO GROW. 💪💜💪YES THEY 🔥

[@gingercore69]

Great video! Do you have one of this videos for the hip muscles at the sides? (where the hip dips are) or the inside of the thighs?

just in time! i'm getting to much knee stress from leg presses, gonnaa switch it up today for better recovery of the joints

[@sethmoore3601]

I much appreciate the great information here! It's making sense and provides me a direction for my training. Thanks again, I'll be watching for more.

[@jeffrogers7727]

Love the crocs Nerd Jeff!

[@florafan0401]

Thank you.. I’m going to try tomorrow

[@zoxosoundwavetherapy]

Very educational videos! And you’re quite funny 😆

[@dizzyd7315]

Good video👏

[@WeebGod94]

Notification Squad! Just in time for leg day too 💪

[@briankilledit]

Nerd Jeff is incredible

[@lobbb1497]

thanks man been trying to hit them more optimally

[@andrewcornmesser6385]

Hey Jeff, I sometimes struggle with staying in the mindset for training, meaning I'll go to the gym fully intending on completing a session that day, but for whatever reason, maybe I'm not feeling well that day or just so tired or what, but I end up leaving after 1 or 2 sets of just one excersise. I'll come back the next day and complete everything nice and strong, but feel like my routine that week is messed up and I feel like ive set myself back with my training goals. What can I do to combat this, at least the feeling of failure? Could this be the subject of a future video? Keep up the good work! Your information is always helpful and greatly appreciated!

[@joeshmoe7967]

Your 'Gym Bro' vs 'Poindexter' examples are hilarious! Entertaining, while informing at the same time.

[@nilesminor7403]

I love nerd Jeff so much

[@lucyberg4811]

Nerdy, overly strict Jeff and Bro Jeff were killinggg it in this video 😂

[@americasariessun5536]

Extensions are good when done correctly- targets great!