Cyclist Back Squat Guide: Build Massive Quadriceps
Learn how to perform the cyclist back squat with proper form to maximize quad growth and improve squat depth using heel elevation.
How to Perform
- Place a squat wedge or a pair of weight plates on the floor and stand with your heels elevated approximately two to four inches.
- Position a barbell across your upper trapezius muscles using a high-bar placement and grip the bar firmly outside your shoulders.
- Set your feet roughly six inches apart with your toes pointing forward or slightly outward to emphasize the front of the thighs.
- Lower your hips straight down by bending at the knees, keeping your torso as upright as possible throughout the descent.
- Continue descending until your hamstrings make contact with your calves or you reach the maximum depth your mobility allows.
- Drive through the balls of your feet to return to the starting position while maintaining a vertical chest and neutral spine.
Common Mistakes
- Leaning too far forward at the hips which shifts tension to the lower back
- Allowing the knees to cave inward during the ascent or descent
- Setting the feet too wide and losing the targeted quadriceps isolation
- Failing to reach full depth due to improper wedge height or ankle rigidity
Muscles Worked
Primary movers
- Quadriceps
Stabilizers
- Glutes
- Adductors
- Erector Spinae
- Soleus
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Quadriceps · Legs