Legs
Cyclist Back Squat
A high-heel variation of the traditional barbell squat designed to maximize quadriceps development and knee stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.