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All quads exercisesQuads · Gym

Cyclist Squat

Heels elevated squat with a narrow stance. Targets the teardrop quad muscle.

IntermediateBarbell + wedge3 × 10–12
Cyclist Squat demonstration thumbnail — How to perform a CYCLIST SQUAT
Quads (vastus medialis)Barbell + wedge

Cyclist Squat

Demo · Ryderwear

Verified Cyclist Squat demonstration by Ryderwear. Click to play.

How to do the Cyclist Squat

  1. 1Heels on a wedge
  2. 2Narrow stance
  3. 3Knees travel forward

Benefits of the Cyclist Squat

  • Builds strength and size in the quads (vastus medialis) through a full, controlled range of motion
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services