How many sets and reps of the cyclist squat should you do when you are new to the exercise?

Start with 3 sets of 10 to 12 reps using a bar much lighter than your regular back squat, since the upright torso and long knee range are more tiring than the weight suggests. Rest 90 seconds between sets. Add small increments of weight only once the knees track straight over the toes through the full range without the heels sliding on the wedge.

What can replace the cyclist squat without a barbell?

A heel-elevated goblet squat with a single dumbbell held at the chest trains the same forward-knee, quad-focused pattern. A leg extension machine isolates the quads directly if squatting deep with elevated heels is not comfortable.

Who is the cyclist squat for, and when should you avoid it?

It's a quad-focused squat variation for lifters chasing leg size or stronger knees who can already squat with good control. It's a poor choice for anyone with knee pain on deep flexion, since the forward knee travel and narrow stance load the front of the knee more than a standard squat does.

Intermediate

Cyclist Squat

Elevating the heels and squatting with a close stance lets the knees travel far forward, which throws almost all of the load onto the quadriceps and takes the hips largely out of the movement. The upright torso and long knee range make it one of the best barbell tools for pure quad development. It shines as a quad-focused main lift or accessory for lifters chasing leg size and stronger knees.

Equipment: Barbell
Body part: Quads
Type: Strength
Browse by muscle: Rectus Femoris, Vastus Lateralis
Browse by movement: Squat

How to do it

1
Place your heels on a low wedge or a pair of small plates and set your stance close, around hip-width.
2
Rack the bar high on the traps and unrack it as you would for a standard squat.
3
Brace your core and squat straight down, letting the knees travel well forward over the toes.
4
Keep the torso as upright as possible and descend as deep as you can control.
5
Drive through the front of the feet and contract the quads to return to standing.
6
Keep the movement smooth and knee-focused rather than sitting the hips back.

Tips

Let the knees drift forward on purpose; that forward travel is what loads the quads.
Keep the stance narrow and the torso vertical to keep the hips out of the lift.
Start light, since the deep knee range and upright torso are more demanding than they look.

Variations

Common mistakes

The heel wedge or plates shift slightly under load since nothing anchors them, changing the foot angle from one rep to the next.
The knees cave inward as they travel forward in the narrow stance, since a close foot position leaves little room for them to track straight over the toes.
The bar rides up toward the base of the neck instead of sitting across the traps, which gets uncomfortable fast once the torso has to stay this upright for the whole set.
Bouncing out of the deepest part of the rep instead of controlling the last few inches adds knee stress on top of a range that is already longer than a standard squat.

Frequently asked

How many sets and reps of the cyclist squat should you do when you are new to the exercise?: Start with 3 sets of 10 to 12 reps using a bar much lighter than your regular back squat, since the upright torso and long knee range are more tiring than the weight suggests. Rest 90 seconds between sets. Add small increments of weight only once the knees track straight over the toes through the full range without the heels sliding on the wedge.
What can replace the cyclist squat without a barbell?: A heel-elevated goblet squat with a single dumbbell held at the chest trains the same forward-knee, quad-focused pattern. A leg extension machine isolates the quads directly if squatting deep with elevated heels is not comfortable.
Who is the cyclist squat for, and when should you avoid it?: It's a quad-focused squat variation for lifters chasing leg size or stronger knees who can already squat with good control. It's a poor choice for anyone with knee pain on deep flexion, since the forward knee travel and narrow stance load the front of the knee more than a standard squat does.

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