How to Do Cyclists Back Squats - Iron and Grit Fitness

Cyclist squats are a modified squat movement that works the hip and thigh muscles with an emphasis on the quadriceps.

Cyclist squats are performed with heels elevated, a narrow stance, and with the bar high on the traps. (High bar squat style in this case.)

How to do cyclist back squats?

It helps to have a squat wedge to elevate your heels. If you don’t have a squat wedge then you can prop up your heels on a large weight plate. Even a sturdy plank of wood could work. The point is to prop up your heels 1-3 inches while maintaining stability.

Take a narrow squat stance with feet close together. About six inches apart at the heels works well for most. (About the width of the pedals on a bike – That’s how close your feet should be when you setup this exercise.)

You may have to experiment with the angle at which your toes point out. Everyone is build different so depending on your individual body mechanics you may do better with your toes pointed straight ahead while others work best pointing their toes out a little wider.

It really just depends. I start with toes pointed out straight ahead with maybe a 5 or 10-degree angle.

The point is start with a light weight and find the foot position that allows you to squat as low as you possibly can while doing so comfortably and safely.

You should not feel any sharp, unusual pains in your muscles, tendons, ligaments, bones or joints. It might feel awkward but that’s why you go light and go slow. Make sure you keep your balance as you go.

This is not a max out type exercise. It’s a functional exercise. Go low and slow with light weight and high reps. Increasing range of motion and strength through a greater range of motion is the goal.

Muscles worked

Of course cyclist squats work your leg muscles. But what many people miss is that cyclist squats work every muscle in your body.

Loading the weight on you back forces every muscle group to grow to support it.

This is true for the regular squat and every other back loaded squat.

However, the cyclist squat is special because it targets the quadriceps in a way other squats can’t.

Cyclist squats give the quads a good stretch. Adding strength and definition to the front leg muscle. Cyclist squats are excellent for building the tear drop muscle definition just above the knee. You’ll often see this lower thigh definition on soccer players, football players and other athletes.

Benefits

In addition to the sick lower thigh muscular definition, cyclist back squats increase range of motion. And can even reduce risk of injury if you do them correctly and consistently overtime as part of a balanced training program.

The heel elevation allows deeper squat by allowing a greater knee bend. Which means more muscle and strength and conditioning through a larger range of motion. It makes you a more well rounded athlete by looking increasing strength, balance, power, and resilience.