Legs
Cyclist Front Squat
A high-frequency quad builder that utilizes a narrow stance and heel elevation to maximize knee flexion and leg growth.
How to perform.
Follow the sequence — setup is half the lift.
Position a wedge, plate, or slant board on the floor and stand on it with your heels elevated and feet only a few inches apart.
Rack a barbell across your front deltoids, keeping your elbows high and fingertips under the bar to create a stable shelf.
Inhale and descend slowly by pushing your knees forward over your toes while keeping your torso as upright as possible.
Lower yourself until your hamstrings make contact with your calves, maintaining a flat back throughout the depth of the movement.
Drive through the balls of your feet to return to the starting position, ensuring your hips do not rise faster than your shoulders.
Exhale at the top of the movement and reset your core tension before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to drop, which causes the upper back to round and the bar to roll forward.
- Using a stance that is too wide, which reduces the specific emphasis on the quadriceps teardrop.
- Leaning too far forward at the hips rather than maintaining a vertical spine.
- Failing to reach full depth, which negates the benefits of the heel elevation.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.