Top 4 QUAD Exercises (Brutal Stretch!)

[@JeffNippard]

How many of the 4 have you never tried?

[@SamiiRSMT]

Obviously all of them, it feels like you're on the path of being like those TikTokers who are trying to be different. Maybe title the video as "4 good quad exercises you've never tried"and not as the top 4

[@quentin1092]

​@@SamiiRSMThow bout sissy squats bro

[@satchitt]

4 outa 4

[@inferno7085]

@@SamiiRSMTreverse nordics and sissy squats are both really good tho

[@christiaan2504]

I don't think it's obviously, I have tried none, and I have never seen someone doing these exercises in the gym. @@SamiiRSMT

[@AverageAnnusEnthusiast]

Props to Jeff for fileting his quads for that intro!

[@Tie_Rod_End]

178 likes but no reply’s? I gotchu

[@novapanther2058]

UNUS ANNUS UNUS ANNUS

[@daynejoseph2366]

Bro just made me spit laugh whey all over my steering wheel.

[@cali_mari_us]

Memento mori ​@@novapanther2058

[@bruhbruh3642]

@@novapanther2058memento mori

[@yashmore135]

Bulgarian split squat on Smith machine . Bro is fighting Satan 💀💀

[@ceoluka8541]

Un ironically these used to be my favorites 😭

[@pelaaja8097]

They're incredibly good i do them every leg day

[@VideoGainsFitness]

Just a normal split squat. The Bulgarian variant has a raised rear leg with little to no pressure/force on it

[@Kender591]

😂

[@tijmen131]

I do them. Hella effective and super tough

[@MiguelRaggi]

"Save these for when you have some serious demons to fight" killed me

[@NPC-157-e7r]

Dudes in the corner rubbing his head it's raining and overcast. I'm foaming at the mouth laughing at this

[@Ullyses267]

😂 that got me too

[@rakshitgupta2660]

Ok

[@OctagonalSquare]

In case anyone is confused, “Sisy Squat” is short for “Sisyphus Squat”, not calling them “sissy” as in a wimp.

[@bushidofreakz]

I came here to put same comment too. Alas too late 😂

[@Techmoblad]

Huh the more you know. What does sisyphus have to do with it though?

[@last_fanboy_of_golb]

Why do Greeks call Phus sissy?

[@zdalling7217]

​@Techmoblad it's supposed to be the equivalent of pushing a Boulder up hill. You often push out over the knee in order to climb up a hill

[@highkey4316]

fitting because you must imagine yourself happy while doing them

[@dylangardner4539]

Reverse Nordics as a PT are one of my favorites to apply in a clinical setting! Very underrated

[@cydneygallagher2668]

So is it good for post op knee surgery

[@Messup7654]

@@cydneygallagher2668yes just make sure you can comfortably do a 30 second wall sit before going to them

[@mikehammond9137]

not necessarily since it puts a lot of shearing force on the patellar tendon. depends how many weeks post op and how strong your knee is @@cydneygallagher2668

[@dylangardner4539]

@@cydneygallagher2668 depends on the surgery so I can’t give definite answers. Often it’s more the kneeling portion of it which is limiting to perform the exercise. However, I have had good success with it post-op and non-surgical.

[@GokuPlaysUK]

Your asking someone who has no idea nor quaified to answer that question PT certifications come out of cereal boxes these days seen far to many just stand about stupid whilst there client know no different ​@cydneygallagher2668

[@pablo9021]

Bulgarian split squads only recommended after a heartbreak ⚠️

[@chefhey]

good because I've had one too many anyways

[@Breadlover329]

I can only do 5 reps of bulgarian split squats

[@RithwikVadul]

I wanna do them for fun

[@Jaycooks323]

“Save these when you have some deep demons to fight.” I love you my brotha. Thank you for sharing.

[@tupakkaonhyvaa]

Cringe

[@jimvenanzio6561]

​@@tupakkaonhyvaa It's cringe, and that's Based.

[@tupakkaonhyvaa]

@@jimvenanzio6561 What?

[@Nikothecat564]

​@@jimvenanzio6561 I'll never be based, and that's not cringe.

[@MotonoreDofus]

added smith machine pause squat on my leg days a while ago, going ass to ground, never felt such a big pump in my quads, now they're a staple in my program

[@timonschneider6290]

pausing is great for neural adaptation/mobility gains but decline rapidly in hypertrophy induction the longer you stay in the hole.

[@MichL_71]

​@timonschneider6290 What time would be too long for hypertrophy?

[@timonschneider6290]

@@MichL_71 idk exactly and idk if the answer has been found already. I did a mesocycle with 3-5 s in the bottom position and experienced medium gains and lots of mobility but I am intermediate and n=1. Zack Telander, the oly weightlifting guy, did a month or so with up to 10 s and he felt it reinvigorated his whole squat mindset etc. pp. so do with that what you will.

[@piotrrudak5392]

I've been doing bottom half squats for a long time now. It's great to see this sort of exercises getting more and more popular and being recommended by someone like Jeff ^^

[@MerlinSingh]

This guy is the Cardano of fitness videos. Evidence based. No nonsense. Just works.

[@CursedWheelieBin]

Ben Patrick’s KZbin videos are where I learned about these movements a few years ago when he first blew up on KZbin. I’ve been doing reverse nordics and sissy squats since then and my quads are more developed than ever before, especially the VMO. Not only that but my joints feel stronger and more resilient too. I can just generate more explosive power when lunging up stairs, running and jumping. I’d also recommend ATG split squats too, and perhaps poliquin step-ups. I still don’t see anybody else in my gym doing them though. Not even one person.

[@soiledhalo2296]

Yeh, his videos are pretty awesome.

[@utliscarletaaron6287]

People are never smart. "Humans are emotional creatures who rationalize; not rational creatures who feel" -Devdutt Pattanaik gym rats don't use their brain. That's why they're rats

[@joaquincortada1483]

That's cause I work out at home 💪ATG

[@sophieockerman4345]

I really love your shorts because you include the physiology so that anyone can use them at any level they are at. I'm in physical therapy for knee hip and back pain and while I'm still barely starting my health journey this really gives me things that I can start doing at my own pace

[@paulaCvenecia]

I bursted out laughing as today I did the last one... Even at 3 RIR 5KG plates per side, it was an exorcism 😂😂😂

[@andrewg35]

Squats + Sissy superset and Leg Extension + Sissy superset are killer

[@Saradomin65]

I'm still a noob at gym. I tried the Leg extension + Sissy squat superset and I was gasping for air after doing it 😅

[@Kavaitsu]

​@@Saradomin65 do them again today

[@Accelerator792]

Do them again today ​@@Saradomin65

[@Cause023]

Hi Sam

[@grump0639]

Thanks for this man! I recently started hitting the gym, and as someone who knew nothing about muscle groups before hand, this is really helpful!!!

[@marctaylor1142]

Loving the highlights

[@heqitao]

I've been watching you for awhile Jeff. This is the video that gets me to subscribe. Thx for the info.

[@slo369]

Hell yeah these are cool. I cooked my lower back doing heavy squats last month and the pain and sensation hasn’t gotten better one bit so I’m looking at safer options now

[@michaelanthony4750]

I had that happen. Walking lunges and Romanian deadlift help me

[@papaspaulding]

Ive always avoided squats and deadlifts long term for this reason, the risk to reward ratio and overall tax on systemic fatigue isn't worth it and they are not needed (unless anyone really loves doing them then go ahead) When it comes to bodybuilding there are plenty other better options

[@JSamad]

Agreed, but the risk to reward ratio is overrated imo. As long as you have proper form, they're as safe as any exercise. ​@@papaspaulding

[@damiencoult]

@@papaspauldingso do I listen to you who is a nobody or do I listen to ppl like Tom platz who say the opposite ?

[@papaspaulding]

@@damiencoult Well even platz knew how draining they were on the nervous system as even he only trained legs twice a month. And he is from a different time where compounds were seen as king of all movements and people would state such things as "you NEED to squat to grow big legs" with conviction (despite that being false) There are plenty pro bodybuilders in the past who didnt squat or deadlift (dorian yates being one) You dont have to be 'listening' to me (random no one in a youtube comments section), platz, (one of the all time greats of bodybuilding) or anyone when it comes to your own training. Do your own research via trial and error over time in your own training and you'll always learn what works best for you regardless of what anyone else says or any studies say etc

[@jayantrai1898]

Only tried raw long length partials and sissy squats, have did nordics but not with cable though, but damn them Bulgarian on smith💀 will try today, thanks Jeff💪

[@mcfarvo]

Try hitting some hard and heavy sets of normal barbell back squats, then finish your quads off with some lighter, higher rep super stretch/eccentric-focused sissy squats or one of these 4 to pump up the quads to an immense degree

[@cloudedjourney]

I did a bunch of similar excercises in my backyard when the gyms were closed for covid and i never had my quads burn more. Crazy what you can do with just body weight

[@_LC__]

What exercises did you do as i've not got a gym for next couple days

[@mendez_guzman9661]

That’s fiiiiire!!! That says ALOT. “Save these for when you have demons to fight” so much volume to that!

[@berdysz9390]

If somebody wants a screen: Bottom rom smith machine squats Reverse nordics Cable balanced sissy squats Deficit split squats on smith machine

[@A_name_is_a_name]

Adding sets & reps would be amazing.

[@swurvling]

This pruduction is just awesome! Never could you learn easier and with more fun than with this perfect use of modern technology. Wow

[@benjaminpintos2obm405]

Also sissy squats on the Smith go craaaaaaazyyyyy

[@wwxluvr2643]

sounds like literal torture 💀💀

[@JennSarracenia]

Just did the nordics with the band! Thank you for the practical setup! Always wanted to try them. They are brutal. But I’ve watched this short 50x not for form, but because that last scene is 😂😂😂

[@Jack93-o1q]

Jeff can you tell me the best excersises to help stop knee pain while running 😊

[@baum6721]

Stop running.

[@icantsee0]

😂😂😂😂​@@baum6721

[@lexienicole6425]

I LOVE ALL OF THESE !

[@myronkhan6283]

After multiple ligament operations to my knee it’s screaming looking at these 😢

[@scott-88]

Start with a regressed version of them all and build up. Check out the knees over toes guy

[@brittanystewart8475]

Literally in the gym rn and just tried the first one…good lawd 😅 thank you Jeff. Gonna try those reverse nordics too. Wish me luck 🙏🏻😜

[@Silhouetteofhers]

For anyone wondering sissy squats is a reference to the myth of Sisyphus and his pushing the rock up a hill for eternity.

[@c-r]

Great thing about the r.nordics and sissies is you can do them at home pretty easily if you can't make it to the gym. Kids come first and can't always get away so always looking for new exercises to sneak in when I can.

[@thenew4559]

My favorite is ass-to-grass pistol squats, holding a dumbbell in one hand and elevating my ankle on a 45 plate. Just make sure to lightly touch a wall or something with your free hand, to prevent balance from being the limiting factor.

[@kayglifts]

I've held off doing Sissy Squats in my first two years of training because Athlean X said they're bad for your knees. I tried them because Mike Israetel said they're one of the best quad exercises you can do. and indeed, Mike was right.

[@soonerborn7603]

Same! Dr. Mike is a lot more reliable than Jeff Cavaliere. Sissy squats and upright rows are two exercises that AX told me I should NEVER do, so I didn’t. I was missing out!

[@gankt]

Just remember. Jeff didn't use any of these to build his legs

[@Jesse-oe1cb]

Maybe so idk I don't really follow the guy, but this is still a great line up of exercises!

[@grumblydoore8551]

I swear he didn’t. Nobody in earth did exept maybe single moms who don’t know about training 😅

[@osmaknn9778]

How’d you build your legs

[@oscarardon6197]

Yeah, but they'll definitely be valuable for some. What's your leg routine?

[@Kurostyle21]

Very good point.

[@papasalvo]

I did legs yesterday and saw this video right before. I used the sissy squats and reverse nordics not as an excercise i was going to track but instead as active stretching and boy when i say i had THE BEST workout of my life my legs felt amazing my knee pain was damn near non existent thank u jeff for coming in ultra clutch

[@RashidOmar]

How low can you go?

[@flv-9984]

sissy squats really improved my knee mobility i recommend it

[@RenZoneNL]

Tried these nordics but my issue with these are that theyre too inconsistent with a band as the force curve changes depending how far you're away from the band insertion and where you hold your hands

[@Yajoy-kh3kc]

Just be strong enough to do them without a band then.

[@inmyhead00]

4HEAD

[@Itzblu777]

Bro. 😐

[@SpiceBoy7UK23]

Thanks for making this good and simple video. Everything is well explained and displayed

[@x.spartan_]

Barbell squats >>>>

[@walter7454]

If you're a bro

[@AS-Stardust]

You can cheat barbell squats by using your hip extensors (glutes and lower back) to move the weight when it gets hard.

[@MrCircus177]

Tried reverse Nordics for the first time the other day. I’ve never had a burn like that in my quads in my entire life. Such a sick exercise

[@vpviswajith6501]

Barbell hack squat had left the chat . 🔥🔥🔥🎆🎆🎆

[@Wolf-jg9fl]

Sissy squats aren’t named after the sexist term but after King Sisyphus. As punishment he was supposed to roll a rock up a hill, but when he got to the top it rolled all the way down and he had to do it over and over again. That’s where he got his huge quads and why the squat is named after him. 🧠

[@sirmustard5337]

Jeff out here giving ELITE advice ❤

[@Unodoztrescuatro]

Folks just do normal squats and the split squats. The other stuff is literally useless.

[@gamerx30]

Kneesovertoesguy has Entered The Chat😅😅

[@privet_vahriz8135]

That's why you have a chicken leg 😂

[@Unodoztrescuatro]

@@privet_vahriz8135 we’ve never seen each other but I can assure you I’m way bigger than you brother ❤️

[@baum6721]

Nothing wrong with the exercises you named. But, if you're sleeping on Nordics, Smith squats, and sissy squats, then you're missing out. Maybe try them and you'll grow some quads.

[@Batman-ro9mj]

Was wanting some new exercises, perfect!

[@weekendnachos_2049]

Long length partial - stay in the bottom 60% ••••••• Doing them tonight ‼️

[@nkgrowth]

Did the reverse nordics first time today, definitely a sick stretch

[@ebenezersureshworkaccount8947]

I really like the variant of the sissy squat using the cable machine. This is very creative and never seen before on youtube. I have used it and it is indeed a quad burner, only issue is that it is hard to progressively overload on. I recommend using a smith machine after mastering form and 4x8 comfortably.

[@lenseay7645]

Ive been doing free standing reverse nordics every day for about a year. My rectus femoris are conspicuously swole... gives great depth to the thighs!

[@abdirahmanelmi2309]

Doing all of them by tomorrow and will update about the pump, effectiveness and toughness for conclusion. Thanks Jeff

[@d_classified6433]

Great video. Some of these exercises I've never seen and I've been working out for 15 years...!

[@sineadryan4424]

Currently in the middle of my quad workout - I'm changing the rest of the workout to include these 😍😍

[@MultiView101]

You are the man for this one thank you

[@DUHRIZEO]

Would love some more knee strength exercises! Some Jeff style stats and research on tendons and joints would be so killer.

[@Ligmaballin]

Respect to Jeff for peeling his skin off to showcase the quad muscle 🗣️🗣️🗣️🗣️🗣️🔥🔥🔥

[@solidgalaxy3339]

The visusl effects are underrated

[@liorkatabi7834]

Regular and reverse nordics were exercises I’ve added to my program after finding Ben, Kneesovertoesguy, about 3 years ago. For the couple of months I’ve been doing them, they’ve built an insane foundation in my legs and knees, even potentially saved me from a really bad accident I’ve had. I’ve had a bad injury the following year and have been recovering since, but I cannot wait to start going to the gym again and slowly start doing these again.

[@itzeverything6801]

Bro's confidence at starting 📈 & ending 📉

[@doingmybest826]

I did the smith machine ones and finally my quads are sore.. I feel like I can never activate my quads enough or target them.. this time finally did! So happy!

[@michaelholder98]

Good ideas here man thank you

[@tedangle8224]

I'm impressed with your approach. I can learn a lot! And implement !

[@itzturtlexd1721]

This channel is awesome. 🔥

[@CoachRedmon]

I tried the reverse nordic last week and couldn’t even do 1. Didn’t even think about using a band. Thanks for the tip.

[@highkey4316]

you can also do it using cables, easier to lower the weight as you get stronger

[@potapotapotapotapotapota]

your quad exercises are great, people love to hate on sissy squats but they are great

[@Moinshaikh611]

Great explanation on design thinking

[@Soulful_Oatmilk]

I commented this on Wolf Coaching's channel about the same topic, with regards to the reverse nordic. I've really like setting up a cable machine much like you have the band, and using that to incrementally work from an assisted reverse nordic to a bodyweight one. Highly recommend.

[@paulaCvenecia]

👍🏾🔥. Las caidas nórdicas reversas, son una excelente opción.

[@JennSarracenia]

I come back to watch this at least once a month. Then ending always cracks me up

[@cesarmayorga8257]

First one looks insane!

[@greyemrednus]

This is awesome to know! In my climbing gym I only have 10 essential machines and I wasn't sure how to target quads effectively.

[@greyemrednus]

Not saying quads are very useful for climbing, just looking for basic antagonistic strength/health.

[@lahdejyri]

Sissy squat is actually rly good excersise. I have always done that, but without support tho and I love it! That way it also improve your balance

[@JawaraCuts]

Did my first real workout after analysis paralysis and I feel great knowing exactly what my muscles need to grow.

[@leotamus9657]

Oh man I’ve never seen that Sissy Squat variant! I got to try that out!

[@stutijain3449]

my knees are screaming just looking at this bro

[@matthelldoerfer9444]

I was just thinking about reverse Nordics. Thanks to Ben Patrick and his philosophy

[@svampefett]

Love these vids! However, could you keep the name of the exercises on the top for longer, or entire exercise? Would make it a lot easier to screenshot 😝

[@nebulasquantum7793]

My quads are stronger just by looking at this video. Thanks jeff!

[@lilsdafranchise]

Great knee workouts while working the Quads.

[@jamescoleman1574]

I do smith machine front squats. Deep. Omg 3 days later still feeling it

[@mikey_rockz_everything]

Bro coming through with the goods 🔥🔥🔥

[@abdul-malikmohammed8861]

The last one had me reconsidering fighting those demons 😂

[@AZMOOZ]

u earned a sub, great knowledge!

[@theicekingonYT]

I do Bulgarian split squats the exact same way, thank you for this brother

[@arnoldangles1176]

Tú si le sabes 😎

[@a-bee27]

1. Smith Machine Squats (Long-Length Partials on Bottom Half) 2. Reverse Nordics with Band 3. Sissy Squats 4. Single Leg Smith Machine Deficit

[@Anothertruecomment]

Jeff’s training techniques gettin funky

[@Itsmekvn]

Going towards more evidenced as opposed to waste of time leg extensions i guess

[@allanuespinozamontero3227]

This Is awesome. So many ways to target the muscles! Amazing!

[@ryleemock1384]

Did sisy squats and the partial squats yesterday. Holy hell dude, these are my new fav. It hurts so damn good😂

[@TODOMATIO]

Wow I was already doing these at the end of my leg day, and I was calling it "stretching". People were asking me what am I doing and now I can name these! 😮 thank you!

[@guterversuch6337]

Thanks for the study I was really worried

[@vekonglengkong]

Sissy Squat, Bulgarian Split Squat, Hack Squat, & Pendulum Squat da best 👍

[@jacobwilhide1189]

Bro just gave us a killer quad day only using smith machine and two body weight movements. I love it

[@LittleWeekendWarriors]

My hip flexors cried when you did the reverse nordic curl.

[@דולבאביטל]

Wow the last one I have to try!

[@victortolad.6283]

Sissy squat vs reverse nordic. That can be a great topic for a video 😅

[@syberspy9]

This is exactly the video I was looking for as scrolling through your content after looking in the mirror post gym sesh

[@lobdan430]

Damn Jeff. These are insane!