Scientific Bodybuilder Discloses the 5-Step Guide to Ensure You Have the Perfect Squat for Most Optimal Leg Gains

Published 01/16/2024, 1:17 PM EST

Have you ever wondered how to achieve the perfect squat for maximum leg gains? Well, you can stop wondering now! Jeff Nippard, who claims to be a natural bodybuilder, has spilled the beans on his secret squat checklists to help you build those powerful leg muscles.

Recently, Nippard posted a video on his Instagram page, sharing the insights of his knowledge with fans and followers. Let’s unfold his expertise on this matter.

Jeff Nippard shared his checklist for a better squat

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The 32-year-old wrote in his caption, “Squat checklist: If you tick all 5, you have a perfect squat!” He illustrated all five points in the video. He began by saying that his checklist is all about bar placement. For a high bar squat, put the bar on your upper traps; this targets your quads, giving them a good workout.

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A post shared by Jeff Nippard (@jeffnippard)

If you prefer a low bar squat for more focus on your glutes and lower back, shift the bar down a couple of inches. It’s all about finding the sweet spot that works for you. Furthermore, step two is an efficient walkout. The Fitness expert advises against taking too many steps, as it wastes energy. Instead, take one step to clear the rack, a second step to match the other foot, and a third adjustment step if needed.

Moving on, step three is all about stance width. He suggests a stance just outside shoulder width with slightly flared toes. This is the golden rule for most people, but remember, both narrow and wide stances can be effective. Mr. Olympia Chris Bumstead also shared a simple test to help you figure out if you should be squatting with a wide or narrow stance. Moving back, step four revolves around depth. Breaking parallel is a deal for the best gains, but don’t worry if you fall a bit short.

He reassures us that cutting depth a bit won’t kill your gains. “For powerlifting, you do need to get your hip crease below your knee joint for the lift to count. Squat shoes and ankle mobility drills dropping the weight back can help you get deeper,” says Nippard.

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Emphasizing squat shoes, and ankle mobility drills can also help if you struggle to get low. For the final step, he included focusing on maintaining a good bar path. Ideally, the bar should travel in a straight line centered over the middle of your foot. A little shift is okay, just try to keep it balanced.

With Nippard’s advice, now you can grab that bar, follow these simple steps, and watch your leg gains soar to new heights.

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WATCH THIS STORY: How Chris Bumstead Overcame Various Life Impediments And Developed A Champion Mentality

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Written by:

Hi, I'm Arpita Shrivastava, a fitness and bodybuilding writer at EssentiallySports. When I started college, my fascination shifted to combat sports and I began training for Judo. I did it for two years until an injury compelled me to step away from the mat.

Edited by:

Caroline Joseph

Scientific Bodybuilder Discloses the 5-Step Guide to Ensure You Have the Perfect Squat for Most Optimal Leg Gains

Jeff Nippard shared his checklist for a better squat

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