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Cyclist Squat guide
The Cyclist Squat is a intermediate-level compound barbell lift that trains the Quadriceps (Vastus Medialis). Use it when you want more quads work with barbell. Keep the range honest, add load only when every rep looks the same.
What muscles does the cyclist squat work?
The Cyclist Squat primarily trains the Quadriceps (Vastus Medialis), recruiting the surrounding quads musculature and supporting muscles as a compound lift. Train it as part of a balanced quads routine.
How do you do the cyclist squat?
To do the Cyclist Squat: set a bar at a height you can unrack without shrugging. feet planted, trunk braced, then take the cyclist squat load; move the load with the quadriceps (vastus medialis). if another muscle takes over, shorten the range until quadriceps (vastus medialis) is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the cyclist squat; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Set a bar at a height you can unrack without shrugging. Feet planted, trunk braced, then take the cyclist squat load.
- Move the load with the quadriceps (vastus medialis). If another muscle takes over, shorten the range until quadriceps (vastus medialis) is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the cyclist squat.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common cyclist squat mistakes?
- Turning the cyclist squat into a momentum drill. — Slow the first two seconds of the lowering half until the quadriceps (vastus medialis) stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the barbell dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly rep.
Cyclist Squat alternatives
Cyclist Squat FAQ.
What muscles does the Cyclist Squat work?
The Cyclist Squat primarily targets the Quadriceps (Vastus Medialis), training the Quads as the main muscle group, along with supporting muscles as a compound movement.
Is the Cyclist Squat a compound or isolation exercise?
The Cyclist Squat is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Cyclist Squat?
You need a barbell. Difficulty is rated intermediate.
What are good alternatives to the Cyclist Squat?
Good quads alternatives include Barbell Back Squat, Goblet Squat, Leg Press.
Add the cyclist squat to your workout.
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