The Most Effective Science-Based LEG WORKOUT | Science Applied (12 Studies)


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Should the knees go past the toes in the squat?


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Rise Lever Belt:

Knee Sleeves:



Scientific References:

Warm Up:




Leg Extension:


Helpful Resources:

‣ Ryan Little – Day 1
‣ Ryan Little – Lucy’s Song

Filmed by Rashaun R and edited by me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:


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).


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.

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  1. Because of your videos like that i finally know after long 6 years of working out what program to use to gain most muscle and strength and enjoy doing it. Thank you so much for your videos!!!!!

  2. I’ve noticed clients tend to feel more butt with the wide stance Squat. It just seems less advantageous for the quads to do the majority of the work from that position. I’m a little confused though. If studies show that a wider stance shows more Glute activation and quads don’t really matter in regards to foot width; wouldn’t a narrow stance naturally be more quad dominant? Because on a wider stance, if the Glute is more engaged to work hip Extension; wouldn’t that require less quad loading for knee Extension?

  3. Just discovered your channel a few days ago and I've watched quite a few videos since then. You're very well educated and know what you're talking about…or you're really good a faking it till you make it, but I don't think that's the case. I love your videos bro, keep up the good work!

  4. I would really love a video on weight lifting accessories. I avoid most things that seem like crutches like belts or grip straps, but I do have knee problems that make me hesitant to squat some days. So something like what compression sleeves do and whatnot

  5. I just discovered your channel and have been watching and learning so much. Thank you for providing the sources and research you’ve done! Has definitely helped me make an informed decision regarding training.

  6. According to the Jeff’s volume vídeos, isn’t this to much volume? Especially when considering the 10-20 sets per week of volume per muscle? Even know that lower body may need more volume than the upper body, isn’t this too much?


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