The Best Posterior Chain Focused Leg Day (Glutes, Hamstrings, Lower Back)

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Scientific References:

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

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

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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.

Rebecka Flink says:

Well. Maybe do only deadlifts….

Sam Caron says:

Jeff where did you take your pair of short ? Brand ? Name ? Please

TC Lifting says:

I have watched this video like 10 times already fuck

Crow says:

BREAKDOWN Copy and paste!

*5 minutes of warmup
*3-4 minutes of dynamic stretching and foam rolling

1. Deadlifts | 2 sets x 5 reps | (increase 1 set each week)

2. Low-Bar wide stance box squat | 3 sets x 8 reps | (increase 1 rep each week)

3. Constant tension barbell hip thrust | 3 sets x 12 reps |

4. & 5. (superset):

Rest 30sec between sets

– Leg extension | 3 set x 20 reps |

– Leg curl | 3 sets x 20 reps |

6. Seated cafl raise | 4 sets x 8/8 reps |

7. AB wheel rollout | 3 sets x 8 reps |


Angel Delgado says:

We need a calves only video!!!

puddingball says:

I personally perform ab wheel rollouts just a bit differently than Jeff. I always stop rolling up before my butt passes my knees, so that I don't lose tension in my abs. Because the abs can take quite a beating volume-wise I think giving them the constant tension approach would benefit ab development. This exhausts the abs without giving them much time to recover, making the training more effective.

mammoth yup says:

You have the lower body and you have no upper body, you got a problem building…wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper…you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body… No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem.

TankBro90 says:

Liked the video! 7:08 gave me a chuckle rocking in the seat lol

Sayantani Mishra says:

Thanks jeff

The Channel No. One says:

Hey Jeff,
what do you think about the leg extension. You always include them in your workouts, but many fitness "experts" claim the exercise to be very harmful.
Thanks for the response and keep up the good work!

José Enrique Lugo Piñón says:

Can you make a legs workout video for people with back injuries?

iSven says:

I feel so stupid right now. There are big channels like yours (1-8kk of subs) and some say that "don't use machines for legs" and some say "use machines". :/

Kien Han says:

"Focusing on the top ass-pect of the thrust."

Enjoy Life says:

Question: If you're using a set focussed way of progression (like the sumo deadlift) and you wanna get; say 5 reps for every set on an exercise. You will reach a point where you cannot do 5 reps on your last set(s), simply because your muscles are to fatigued. Aren't you holding yourself back here if you keep trying to do 5 reps for 4 sets, while you could allready lift more weight on your first set?

udaysaleen says:

Rack pulls above the knee 2:44 confirmed

David S says:

Admit the truth about science based fitness

rscully5 says:

Excellent videos.

Florian Bösch says:

You sure do a lot of shirt biting :). In the interest of your workout wardrobe, would a bite down protector be more practical then chewed up shirts (and better for your teeth)?

Mohamed Ahmed says:

how you add deadlift and squats maybe 3 times aweek…what about systemic proplems

RCAS says:

7:38 is me everytime I do leg extensions / curls

a51mj12 says:

INTRO SONG, man, many people want to know that into song!!

Zachary Flyge says:

Jeff how come you don’t do leg press in your lower body training? An answer would be greatly appreciated

Dean K says:

Any word of Upper #2 video coming out soon Jeff? 😀

TerrelLism says:

What type of shoes are you wearing doing the squats? I was told I need a good pair of squat shoes.

Navyforeveryoung Jean-Philippe says:

But where are your glutes though? YOU HAVE POOR GLUTES

HC says:

Can you do an informational video on FFMI ? thanks.

Nick Cherpelis says:

Doesn’t hitting legs so often in this routine not give enough time for recovery? Love the videos 👍

julian perez says:

awesome video man, love that you add the real studies awesome

Kyle Burnard says:

Keep up the good work Jeff!!

JayEm1325 says:

Never understood the avoiding of leg training, maybe because I did sports all my life and legs are more important in sports than, say, biceps. Best feeling ever to be able to hit a squat PR or a massive deadlift.