Quads
Cyclist Squat
The Cyclist Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 21%, quads (vastus medialis) 17% and gluteus maximus 13%.
How to do it
- Place a slant board or two small plates under your heels and unrack a barbell onto your upper back.
- Stand with your feet close together, heels raised and toes pointing forward.
- Brace your core and keep your torso as upright as you can.
- Bend your knees forward over your toes and squat down as deep as you can while staying upright.
- Drive through the balls of your feet and stand up to the start.
Tips
- Let the knees travel well past the toes: that is the point of the lift.
- Use a lighter load than your normal squat and move smoothly.
Common mistakes
- Leaning forward and pushing the hips back like a normal squat.
- Setting the feet wide so the knees flare out.
- Bouncing out of the bottom.
Muscles worked by the Cyclist Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Cyclist Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Cyclist Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors, quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Cyclist Squat good for beginners?
The Cyclist Squat is rated intermediate. If you are new, learn the Heels Elevated Goblet Squat first and build up from there.
What is a good alternative to the Cyclist Squat?
For example the Heels Elevated Squat, Heels Elevated Goblet Squat and Smith Machine Hack Squat (Feet Forward). They train mostly the same muscles, some with different equipment.
How do you make the Cyclist Squat harder?
Add weight or reps, or move on to the Front Squat and Pause Front Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.