Standing with the heels elevated and the feet close together, the cyclist squat shifts the work to the quads by letting the knees travel far forward. It is a quad-biased squat variation for building strong thighs.
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How effective is this exercise for you?
3
Sets
12
Reps
Barbell
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads
➕
Secondary
Glutes
📋 How To Perform Cyclist Squat
1
Stand with a narrower stance than a normal squat, heels elevated on a small plate or wedge.
2
Squat down, allowing your knees to travel forward over your toes.
3
Go as deep as comfortable, keeping your torso upright.
4
Drive back up, focusing on the quads doing most of the work.
5
The heel elevation shifts emphasis heavily onto the quads.
💡 Benefits of Cyclist Squat
Emphasises the quads, especially the lower quad near the knee, with less hip and lower-back demand. It is a good option for bodybuilders wanting to isolate the quads.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with a barbell or dumbbell, with the heels on a small plate or wedge. Keep the torso upright and the knees tracking over the toes.
⚠️ Common Mistakes to Avoid
Letting the heels slip off the support
Leaning too far forward
Dropping the weight too fast
✅ Pro Tips
Place the heels on a small plate or wedge and keep the torso upright
Keep the knees tracking over the toes throughout
🛡️ Safety Notes
High knee demand. Start with light weights and a stable heel platform, and avoid it if you have knee pain.
🔁 Progressions & Regressions
Make it harderpause at the bottom or use heavier loads.
Make it easiergoblet squat with the heels slightly raised.
