{"id":1176748,"date":"2025-12-03T16:19:49","date_gmt":"2025-12-03T16:19:49","guid":{"rendered":"https:\/\/www.muscleandfitness.com\/?p=1176748"},"modified":"2025-12-03T16:35:02","modified_gmt":"2025-12-03T16:35:02","slug":"jeff-nippards-low-volume-leg-day-workout","status":"publish","type":"post","link":"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/","title":{"rendered":"Jeff Nippard\u2019s Low-Volume Leg Day Workout for High-Quality Muscle Gains"},"content":{"rendered":"<p>Natural bodybuilder and science-backed coach, Jeff Nippard recently undertook a successful <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/jeff-nippards-100-day-low-volume-training-experiment-results\" target=\"_blank\" rel=\"noopener\">100-day low volume training experiment<\/a> that showed muscle can still be maintained while cutting your workout time. To that end, the canny Canadian has now developed some low volume workout sessions to keep him on track, and here\u2019s how to try his efficient but highly rewarding leg day.<\/p>\n<p>\u201cThis leg workout only took me 45 minutes,\u201d enthused Nippard in a recent Instagram demonstration for his 3.4 million followers. \u201cLow volume, high intensity. Let\u2019s go.\u201d<\/p>\n<h2>Jeff Nippard\u2019s Low Volume Leg Day Session<\/h2>\n<p>Aim for failure, or close to failure:<\/p>\n<ul>\n<li><strong>Leg Extension:<\/strong> 2 Sets, 8-10 Reps<\/li>\n<li><strong>Barbell Roman Deadlift:<\/strong> 2 Sets, 6-8 Reps<\/li>\n<li><strong>Hip Thrust:<\/strong> 2 Sets, 6-8 Reps<\/li>\n<li><strong>Leg Press:<\/strong> 1 Set, 6-8 Reps<\/li>\n<li><strong>Standing Calf Raise:<\/strong> 2 Sets, 8-10 Reps<\/li>\n<\/ul>\n<div class=\"iframe-wrap\"><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/DRaP9QwCbGk\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/DRaP9QwCbGk\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/p><\/a><\/div>\n<\/blockquote><\/div>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\" type=\"text\/javascript\" class=\"optanon-category-C0005 optanon-category-C0005\"><\/script><\/p>\n<h2>Workout Breakdown<\/h2>\n<p>Leaning the seat back for a bigger stretch, Nippard got this workout started with leg extensions, a move that taxes the rectus femoris head of the quads. \u201cAnd pull yourself securely down into the seat for max stability,\u201d advised Nippard. During reps, the coach focused on squeezing his quads to move the weight. and took both sets to failure.<\/p>\n<p>Second, Nippard picked up the barbell for some Romanian deadlifting action. This exercise strengthens the back along with the calf muscles, hamstrings, and glutes. f It\u2019s a challenging lift however, so form is everything. \u201cPush your hips back and lower the bar straight down, centred over the middle of your foot\u201d he explained of the proper positioning. \u201cGet a nice, deep hamstring stetch but try to keep your back flat the whole time,\u201d detailed the natural bodybuilder and powerlifter.<\/p>\n<p>Third-up were hip thrusts. Nippard demonstrated the best tried-and-tested technique once again here, squeezing his glutes hard as he got to the top of each rep. \u201cI pause for about one or two seconds in the full squeeze,\u201d he added, in order to build some time under tension. He then went all out on the second set, to failure.<\/p>\n<p>Fourth, Nippard continued his low volume leg training workout with one \u201chard\u201d set on the leg press. \u201cYou don\u2019t need to go all the way to failure, where you actually drop the plates, but go until you\u2019re confident you can\u2019t get another rep with good form,\u201d he advised. Finally, for calves, the canny coach concluded his workout with the standing calf raise, allowing his heels to drop below the platform in order to get a deeper stretch, or a \u201clengthened partial.\u201d<\/p>\n<p>This workout is not only time saving, but is also squat free, making it ideal for those who aren\u2019t comfortable with squatting. For those who do love to squat, the coach has you covered with other leg day sessions, but you could still give this workout a try for a fresh approach.<\/p>\n<p><strong>To follow Jeff Nippard\u2019s winning workouts on Instagram, <a href=\"https:\/\/www.instagram.com\/jeffnippard\/\" target=\"_blank\" rel=\"noopener\">click here.\u00a0<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Natural bodybuilder and science-backed coach, Jeff Nippard recently undertook a successful 100-day low volume training experiment that showed muscle can still be maintained while cutting your workout time. To that end, the canny Canadian has now developed some low volume workout sessions to keep him on track, and here\u2019s how to try his efficient but [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":1176750,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_links_to":"","_links_to_type":0,"footnotes":""},"categories":[382],"tags":[740,9960,10354,9938,10402,704,10341,714],"coauthors":[153],"class_list":{"0":"post-1176748","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workout-routines","8":"tag-topic-a","9":"tag-build-power","10":"tag-exercise-science","11":"tag-exercise-tips","12":"tag-fitness-science","13":"tag-strength-training","14":"tag-training-methods","15":"tag-training-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jeff Nippard\u2019s Low-Volume Leg Day Workout for High-Quality Muscle Gains - Muscle &amp; Fitness<\/title>\n<meta name=\"description\" content=\"Discover Jeff Nippard\u2019s time-efficient 45-minute leg workout built around low-volume, high-intensity training. Learn the science-backed exercises, rep ranges, and form tips he uses to build muscle with fewer sets \u2014 including RDLs, hip thrusts, leg extensions, and more\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jeff Nippard\u2019s Low-Volume Leg Day Workout for High-Quality Muscle Gains - Muscle &amp; Fitness\" \/>\n<meta property=\"og:description\" content=\"Discover Jeff Nippard\u2019s time-efficient 45-minute leg workout built around low-volume, high-intensity training. Learn the science-backed exercises, rep ranges, and form tips he uses to build muscle with fewer sets \u2014 including RDLs, hip thrusts, leg extensions, and more\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Muscle &amp; Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MuscleandFitnessMag\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-03T16:19:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-03T16:35:02+00:00\" \/>\n<meta name=\"author\" content=\"Scott &#039;Future&#039; Felstead\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@muscle_fitness\" \/>\n<meta name=\"twitter:site\" content=\"@muscle_fitness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/\"},\"author\":{\"name\":\"vkim\",\"@id\":\"https:\/\/www.muscleandfitness.com\/#\/schema\/person\/e117b2af3d1cc5703d135736c205801e\"},\"headline\":\"Jeff Nippard\u2019s Low-Volume Leg Day Workout for High-Quality Muscle Gains\",\"datePublished\":\"2025-12-03T16:19:49+00:00\",\"dateModified\":\"2025-12-03T16:35:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/\"},\"wordCount\":493,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/12\/Jeff-Nippard-training-using-his-Low-Volume-Leg-Day-Workout.jpg?quality=86&strip=all\",\"keywords\":[\"Build Muscle\",\"Build Power\",\"Exercise Science\",\"Exercise Tips\",\"Fitness Science\",\"Strength Training\",\"Training Methods\",\"Training tips\"],\"articleSection\":[\"Workout Routines\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/\",\"url\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/\",\"name\":\"Jeff Nippard\u2019s Low-Volume Leg Day Workout for High-Quality Muscle Gains - Muscle &amp; Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.muscleandfitness.com\/workouts\/workout-routines\/jeff-nippards-low-volume-leg-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2025\/12\/Jeff-Nippard-training-using-his-Low-Volume-Leg-Day-Workout.jpg?quality=86&strip=all\",\"datePublished\":\"2025-12-03T16:19:49+00:00\",\"dateModified\":\"2025-12-03T16:35:02+00:00\",\"description\":\"Discover Jeff Nippard\u2019s time-efficient 45-minute leg workout built around low-volume, high-intensity training. 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