The Ultimate Science-Based Leg Day For Muscle Growth (2023)

Summary by Krater

Jeff Nippard demonstrates the first leg day of his Push Pull Legs program, covering six lower body exercises including squats, RDLs, lunges, leg curls, leg press toe presses, and decline crunches, with form tips and volume guidelines.

From the video

Answers: What exercises are in Jeff Nippard's push pull legs leg day?

• lower body workout
• squat technique and programming
• Romanian deadlift form tips
• walking lunge common mistakes
• seated leg curl foot positioning
• calf raise foot angle study
• decline plate crunch

Exercises

• front-to-back leg swings · bodyweight
• side-to-side leg swings · bodyweight
• side lying twists · bodyweight
• step throughs · bodyweight
• squat · barbell · 1 heavy set x 2-4 reps
• hack squat · machine
• bulgarian split squat · dumbbells
• paused squat · barbell · 2 sets x 5 reps
• romanian deadlift · barbell · 3 sets x 8-10 reps
• walking lunge · dumbbells · 2 sets x 10 reps (per leg)
• seated leg curl · machine · 3 sets x 10-12 reps
• leg press toe press · machine · 4 sets x 10-12 reps
• decline plate crunch · weight plate · 3 sets x 10-12 reps

What it concludes

• Wearing a belt can help direct more attention to hamstrings and reduce uncomfortable lower back pump on RDLs.
• Seated leg curls led to about 56% more muscle growth than lying leg curls across a 12-week training study.
• Pointing toes out during leg press toe press grows the medial gastrocnemius better, while pointing toes in grows the lateral gastrocnemius better.