Cyclist Squat

The ultimate quad isolator — heels elevated, narrow stance, maximum knee flexion for extreme quad emphasis and VMO development

⚡ Quick Reference

Aspect	Details
Pattern	Squat (Bilateral, Quad-Dominant)
Primary Muscles	Quads
Secondary Muscles	Glutes, Adductors
Equipment	Barbell, Weight Plates (for heel elevation), Rack
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Heel elevation: Place 2.5-10lb plates (or wedge) under heels
Stance: Narrow — heels 6-12 inches apart (closer than shoulder-width)
Toe angle: Toes forward or slight outward (5-10°)
Bar placement: High bar position (on traps)
Grip: Wide grip on bar, tight upper back
Torso: Maximally upright chest position
Core: Big breath, full brace

Heel Elevation Options

Height	What	Effect
1 inch (2.5-5lb plates)	Small elevation	Moderate quad shift
2 inches (10lb plates or stack)	Standard	Strong quad emphasis
Squat wedge	Purpose-built	Most stable option

Setup Cue

"Heels up, stance narrow, chest proud — set up to let knees travel forward as far as possible"

🔄 Execution

The Movement

🔝 Starting Position
⬇️ Descending
⏸️ Bottom Position
⬆️ Ascending

What's happening: Loaded with optimal mechanics for quad focus

Heels elevated on plates/wedge
Narrow stance, toes mostly forward
Bar resting on upper traps (high bar)
Torso upright, core braced
Ready to descend

Feel: Weight balanced, quads engaged even before moving

Key Cues

Primary Cues

"Knees over toes, that's the point" — embrace forward knee travel
"Chest to ceiling" — maintain vertical torso
"Sink deep" — maximize depth
"Drive through the balls of your feet" — quad emphasis

Tempo Guide

Goal	Tempo	Example
Strength	3-1-X-0	3s down, 1s pause, explosive up
Hypertrophy	4-2-2-1	4s down, 2s pause, 2s up, 1s squeeze
Quad Growth	5-3-2-1	Ultra slow with long pause

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — extreme ROM	`██████████` 95%
VMO	Inner quad, knee stability	`█████████░` 85%

Secondary Muscles

Muscle	Action	Activation
Glutes	Hip extension — reduced role	`█████░░░░░` 45%
Adductors	Stabilize narrow stance	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Core	Maintains upright torso
Erectors	Keeps spine neutral (less load than regular squat)

Unique Benefit

Cyclist squat maximizes VMO activation — the extreme knee flexion and forward knee travel uniquely targets the inner quad, crucial for knee stability and aesthetics.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Heels lifting	Weight shifts to toes	Balance loss, defeats purpose	Keep heels planted on plates
Stance too wide	Less knee flexion	Reduces quad emphasis	Go narrow, 6-12" apart
Leaning forward	Torso tilts	Shifts to glutes/back	Stay upright, chest up
Shallow depth	Not going deep	Misses peak quad activation	Go as deep as mobility allows
Too much weight	Can't control descent	Form breaks, injury risk	Use moderate loads

Most Common Error

Using too much weight — this is an accessory movement for quad development, not a max strength lift. Ego lifting defeats the purpose.

Self-Check Checklist

Heels firmly on plates/wedge
Stance narrow (much less than shoulder-width)
Knees traveling well past toes
Torso upright throughout
Achieving maximum depth possible

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Goblet Squat (Heels Elevated)	Hold KB/DB, heels up	Learning pattern
Bodyweight Cyclist Squat	No load	Master depth first
Lower Heel Elevation	1-inch vs 2-inch	Ankle mobility limited

Variation	How	Emphasis
Standard Cyclist	2" heel elevation, narrow stance	Maximum quad
Tempo Cyclist	5-2-3-1 tempo	Hypertrophy
Pause Cyclist	3-5s pause at bottom	Strength, control

Variation	How	When to Use
Front Rack Cyclist	Front squat position, heels up	More core challenge
1.5 Rep Cyclist	Full + half rep	Extra time under tension
Super-narrow Stance	Heels touching	Maximum VMO emphasis

By Target

Target	Variation	Change
VMO Focus	Super-narrow stance	Heels nearly touching
Hypertrophy	High reps, tempo	12-20 reps, 4-0-4-0
Strength	Pause reps	3s pause, heavier load
Mobility	Deep holds	30-60s at bottom

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4	6-8	120-150s	Use pause variation
Hypertrophy	3-4	10-15	90-120s	Focus on tempo/control
Endurance	2-3	15-20	60-90s	Lighter, constant tension

Workout Placement

Program Type	Placement	Rationale
Leg day	After main squat	Accessory for quad volume
Quad focus day	Primary or secondary	Main quad builder
Upper/Lower	Lower accessory	Extra quad work

Progression Scheme

How to Progress

This is NOT a max strength movement. When you can do 3x12-15 with perfect depth and control, add small amounts of weight (5-10lbs) or increase difficulty with tempo/pauses.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Goblet Squat (heels up)	Learning pattern
Bodyweight Cyclist Squat	Master mechanics
Box Squat (heels up)	Depth control issues

Progressions (Harder)

Exercise	When Ready
Front Squat (heels elevated)	Want more core demand
Sissy Squat	Extreme quad isolation
Bulgarian Split Squat (heels up)	Unilateral progression

Same-Stimulus Alternatives

Alternative	When to Use
Hack Squat	Machine available, want stability
Leg Press (high/narrow)	Knee issues, need less spinal load
Front Squat	No heel elevation setup

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	High stress on knee joint	Reduce depth, lower elevation
Patellar tendinitis	Forward knee travel aggravates	Avoid or use very light loads
Ankle mobility limits	Can't maintain heel contact	Use higher elevation or regress

Stop Immediately If

Sharp knee pain (especially front of knee)
Heels lifting off plates uncontrollably
Inability to maintain upright torso

Safety Notes

Start with light weight — this movement is humbling
Use safety pins in rack set just below bottom position
Perfect form > heavy weight — this is an accessory movement
Not for everyone — if knees hurt even with good form, choose different exercise

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Knee	Flexion/extension	Maximum flexion	🔴 High
Hip	Flexion/extension	Moderate flexion	🟢 Low
Ankle	Dorsiflexion	High (but assisted by elevation)	🟡 Moderate

Joint Stress Management

The high knee flexion is intentional for quad development, but it does stress the knee joint. Use appropriate loads and perfect form. If you have knee issues, choose a different exercise.

❓ Common Questions

Is it bad for my knees to go past my toes?

No. The old "knees shouldn't pass toes" rule is a myth. Forward knee travel is necessary for quad development and is safe when done with appropriate loads and good form. The cyclist squat intentionally maximizes this.

How high should I elevate my heels?

Start with 1-2 inches (5-10lb plates). Higher elevation allows more knee flexion but isn't always necessary. Most people find 2 inches optimal.

Why do my quads burn so much?

That's the point! The extreme knee flexion and reduced hip involvement isolates the quads like almost no other exercise. The burn is intense quad activation.

Can I use this as my main squat?

Not recommended. This is an accessory movement for quad development. Use it after a main squat pattern (back squat, front squat) for extra quad volume.

How narrow should my stance be?

Narrow enough to maximize knee flexion — typically 6-12 inches between heels. Some advanced lifters go even narrower (heels touching) for extreme VMO work.

📚 Sources

Biomechanics & Muscle Activation:

Schoenfeld, B.J., et al. (2010). Squat variations and knee angle — Tier A
ExRx.net — Tier C

Programming:

Renaissance Periodization — Tier B
Mountain Dog Training (John Meadows) — Tier C

For Mo

When to recommend this exercise:

User wants maximum quad development
User has good knee health
User needs VMO focus (knee stability, aesthetics)
User is doing a quad-focused training block

Who should NOT do this exercise:

Patellar tendinitis → Choose leg press or less extreme variation
Acute knee injury → Wait for recovery
Poor ankle mobility and can't elevate heels properly → Work on mobility first

Key coaching cues to emphasize:

"Knees forward is the goal, not a problem"
"Stay upright, let the quads do everything"
"Sink as deep as you can"

Common issues to watch for in user feedback:

"My knees hurt" → Check form, reduce load, consider if appropriate exercise
"I feel this in my glutes" → Stance too wide or leaning forward, cue upright
"I can barely walk after" → That's normal! Quads will be very sore

Programming guidance:

For hypertrophy: 3-4x10-15, 2nd or 3rd movement on leg day
For strength: 4x6-8 with pause, after main squat
Progress when: Can do 3x15 with perfect form and depth

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Heel Elevation Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Same-Stimulus Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Notes​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​