Fitness star Jeff Nippard‘s comprehensive approach to training and nutrition makes him an invaluable resource for anyone aiming to improve their health. In a recent Instagram reel, Nippard detailed his five-point checklist for achieving the perfect squat.
“Squat checklist, if you tick all five, you have a perfect squat.”
It’s no mystery that squats are one of the most effective muscle-building movements for the lower body. Whether it’s harder muscles, tighter glutes, or more powerful legs that you’re after, squats can get you there. However, performing a squat with proper body positioning and an ideal range of motion can be a challenging task.
In comes Jeff Nippard, a thriving fitness personality who implements a science-based approach to working out. The Canadian fitness expert entertains over 3.8 million YouTube subscribers and quickly gained notoriety and respect online.
In addition to his content creation endeavors, Nippard is a successful natural bodybuilder and powerlifter. He holds several titles and records. In 2012, he became Mr. Junior Canada and held the national record for bench press in his weight class. As a coach, Nippard has used his evidence-based fitness approach to help others reach their performance goals.
Jeff Nippard Offers His Checklist to Achieve a Perfect Squat
You can find Nippard’s five-point squat checklist below:
Nippard’s Quick Checklist for a Perfect Squat
- Bar placement
- Efficient lock-out
- Stance width
- Bar path
First, Nippard explained why bar placement is important for squatting, and how to target the quads or the glutes more efficiently.
“Bar placement. For a high bar squat, place the bar on your upper traps. This will target slightly more quads. For low-bar squat, shift the bar down two or three inches. This will target slightly more glutes and lower back.”
Nippard stressed body positioning and a proper lock-out.
“An efficient lock-out. Don’t take too many steps. That’s just a waste of energy. Instead, take one step to clear the rack, the second step to match the other foot and the third adjustment step if you need to get them even.”
Stance width also plays a vital role in performing an effective squat, according to Nippard.
“Stance width. Narrow and wide stances both work but for most people, just outside shoulder width with slightly flared toes is best.”
Next, Nippard opened up on achieving depth during the movement, highlighting the differences between bodybuilding and powerlifting squats.
“Depth. Try to break parallel for the best gains but cutting depth a bit shy 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,” said Jeff Nippard.
Nippard advised lifers to keep the bar on an adequate path, specifically, in a straight line centered over the middle of your foot.
“A good bar path. Ideally, the bar should travel in a straight line centered over the middle of your foot. If it shifts a bit, that’s okay. Try to keep it in balance the best you can.”
Performing and analyzing the squat movement has become a popular talking point in fitness as of late. Bodybuilding veteran Lee Priest recently went over whether someone should incorporate squats daily. While he believes people ‘could’ squat daily, he never did, and emphasized that the muscles are only capable of growth during resting periods.
Whether he’s tackling the science behind performance-enhancing drugs or aiming to reap the benefits from squatting, fans always appreciate the calculated and thoughtful approach Nippard brings to the table.