Top 4 QUAD Exercises (Brutal Stretch!)
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- Опубліковано 26 січ 2024
- In this short I cover four little-known quad exercises that will take your leg training to the next level! These exercises focus on achieving a deeper stretch than more convention quad exercises, something new science suggests is important for maximizing muscle growth. From Smith machine squats with a twist to reverse nordics and sissy squats, these movements will definitely challenge your quads in a unique way!
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How many of the 4 have you never tried?
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
@@SamiiRSMThow bout sissy squats bro
4 outa 4
@@SamiiRSMTreverse nordics and sissy squats are both really good tho
I don't think it's obviously, I have tried none, and I have never seen someone doing these exercises in the gym. @@SamiiRSMT
Props to Jeff for fileting his quads for that intro!
178 likes but no reply’s? I gotchu
UNUS ANNUS UNUS ANNUS
Bro just made me spit laugh whey all over my steering wheel.
Memento mori @@novapanther2058
@@novapanther2058memento mori
Bulgarian split squat on Smith machine .
Bro is fighting Satan 💀💀
Un ironically these used to be my favorites 😭
They're incredibly good i do them every leg day
Just a normal split squat. The Bulgarian variant has a raised rear leg with little to no pressure/force on it
😂
I do them. Hella effective and super tough
"Save these for when you have some serious demons to fight" killed me
Dudes in the corner rubbing his head it's raining and overcast. I'm foaming at the mouth laughing at this
In case anyone is confused, “Sisy Squat” is short for “Sisyphus Squat”, not calling them “sissy” as in a wimp.
I came here to put same comment too. Alas too late 😂
Huh the more you know. What does sisyphus have to do with it though?
Why do Greeks call Phus sissy?
@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
fitting because you must imagine yourself happy while doing them
Reverse Nordics as a PT are one of my favorites to apply in a clinical setting! Very underrated
So is it good for post op knee surgery
@@cydneygallagher2668yes just make sure you can comfortably do a 30 second wall sit before going to them
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
@@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.
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
“Save these when you have some deep demons to fight.” I love you my brotha. Thank you for sharing.
Cringe
@@tupakkaonhyvaa It's cringe, and that's Based.
@@jimvenanzio6561 What?
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
pausing is great for neural adaptation/mobility gains but decline rapidly in hypertrophy induction the longer you stay in the hole.
@timonschneider6290 What time would be too long for hypertrophy?
@@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.
Squats + Sissy superset and Leg Extension + Sissy superset are killer
I'm still a noob at gym. I tried the Leg extension + Sissy squat superset and I was gasping for air after doing it 😅
@@Saradomin65 do them again today
Do them again today @@Saradomin65
Hi Sam
It’s my birthday today Jeff, and I just wanna say I’m so thankful to have come across your channel so early on in my lifting career, It definitely steered me down the right path.
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.
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 ^^
Ben Patrick’s UA-cam videos are where I learned about these movements a few years ago when he first blew up on UA-cam.
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.
Yeh, his videos are pretty awesome.
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
Just remember. Jeff didn't use any of these to build his legs
Maybe so idk I don't really follow the guy, but this is still a great line up of exercises!
I swear he didn’t. Nobody in earth did exept maybe single moms who don’t know about training 😅
How’d you build your legs
Yeah, but they'll definitely be valuable for some. What's your leg routine?
Very good point.
Bulgarian split squads only recommended after a heartbreak ⚠️
Loving the highlights
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
What exercises did you do as i've not got a gym for next couple days
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
I had that happen. Walking lunges and Romanian deadlift help me
If nothing has gotten better in a MONTH then you've likely done structural damage. Hopefully you've followed up with a doctor and/or chiropractor by now.
Thanks for the study I was really worried
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
Was wanting some new exercises, perfect!
Great video. Some of these exercises I've never seen and I've been working out for 15 years...!
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.
If somebody wants a screen:
Bottom rom smith machine squats
Reverse nordics
Cable balanced sissy squats
Deficit split squats on smith machine
Adding sets & reps would be amazing.
This channel is awesome. 🔥
Thanks for making this good and simple video.
Everything is well explained and displayed
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.
I'm impressed with your approach. I can learn a lot! And implement !
Oh man I’ve never seen that Sissy Squat variant! I got to try that out!
I do Bulgarian split squats the exact same way, thank you for this brother
You are the man for this one thank you
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
This guy is the Cardano of fitness videos. Evidence based. No nonsense. Just works.
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 😂😂😂
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.
This Is awesome. So many ways to target the muscles! Amazing!
Doing all of them by tomorrow and will update about the pump, effectiveness and toughness for conclusion. Thanks Jeff
u earned a sub, great knowledge!
First one looks insane!
Damn Jeff. These are insane!
Thanks!
I be fighting demons every week
That shit is annoying and hard but SUPERRRRR necessary
Would love some more knee strength exercises! Some Jeff style stats and research on tendons and joints would be so killer.
Holy crap dude. I do these when I hate myself now. Lol. All is forgiven as soon as I'm done with this workout.
Bro just gave us a killer quad day only using smith machine and two body weight movements. I love it
your quad exercises are great, people love to hate on sissy squats but they are great
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.
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!
Props to Jeff for taking off the skin on his quads for the video
Sissy squads have changed my leg day. Been doing them for a few months now
excellent 💪🏻😊
Great knee workouts while working the Quads.
awesome!
Oh my god.. brutal is an understatement.. Jeff Nipard for the win again.. thank you my friend.. please please please keep up this long length partials series.. we want more.. 😂
My hip flexors cried when you did the reverse nordic curl.
I need to save this video
What a legend
Jeff's voice makes me want to sever my ears off the side of my head. He is if "Well, actually 🤓" was a person
This is what happen when you let nerds into lifting.
I bursted out laughing as today I did the last one... Even at 3 RIR 5KG plates per side, it was an exorcism 😂😂😂
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
okay , the last one frightens me.
Respect to Jeff for peeling his skin off to showcase the quad muscle 🗣️🗣️🗣️🗣️🗣️🔥🔥🔥
I need those sissy squats for my knees. Definitely hitting these soon.
Save these when youve got demons to fight had me dying😂😂. Challenge acted
Will try
That split squat made me hurt just looking at it haha
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.
you can also do it using cables, easier to lower the weight as you get stronger
The end got me 💀💀💀
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!
Yeah, watching the last one "definite split squats" my immediate response even before the voice over chimed in was "F--k That!" lol!
"Save these for when you have demons to fight"
So true. I also lol'd at jeff out in the rain.
gonna try that last exercise realquickkk
That last part 😂
Reverse Nordic is insane, gonna try them next leg day for sure 👍🏾. Hope my knee caps don’t shoot out 😣
Jeff’s training techniques gettin funky
Going towards more evidenced as opposed to waste of time leg extensions i guess
👍🏾🔥. Las caidas nórdicas reversas, son una excelente opción.
Muy buenos gracias!!
Amazing
I’ve tried the sissy squats (I still suck at them) and instead of the smith machine split squats, I do weighted reverse lunges. I feel like those are so good for quad development.
Bro is trying preparing for the St. Basil prayer
You described split squat mentality so well… you have to be in a special mental state to put yourself through that torture.
I love how far we’ve come from “don’t do knees over toes”
I wish my legs looked like that when I lifted my shorts
Bro my bands would absolute Tear haha
I kept waiting for back squats
Bro you're a crazy😂😂😂I love it
Ok. Saving them for every fucking session.
Jeff, my demons left by the mere thought of doing that last exercise!
Gonna practice the dio pose quad exercise
Jeff can you tell me the best excersises to help stop knee pain while running 😊
Stop running.
😂😂😂😂@@baum6721
Sissy Squat, Bulgarian Split Squat, Hack Squat, & Pendulum Squat da best 👍
Will try those RevNordics! That's the only one new to me. I've never tried a sissy squat with that type of handle though, so that could be cool
Looks intense
That guy fighting demons for real😂
Scraping the skin off your legs so we can see the muscles is real commitment my dude.
Thanks
My knees hurt just watching the sisy squat 😳
Barbell hack squat had left the chat . 🔥🔥🔥🎆🎆🎆
my knees are crying just being seeing this
I told myself at the beginning of the video if I knew 2 I wouldn’t do anything if I knew 3 I’d dislike the video if I knew 4 id dislike and put it in my dont reccomend channels. But you have a like and a subscribe. You win.
After multiple ligament operations to my knee it’s screaming looking at these 😢
Start with a regressed version of them all and build up. Check out the knees over toes guy