{"id":283806,"date":"2026-02-06T11:16:16","date_gmt":"2026-02-06T11:16:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/283806\/"},"modified":"2026-02-06T11:16:16","modified_gmt":"2026-02-06T11:16:16","slug":"build-stronger-firmer-quad-muscles-with-cyclist-squats-a-pt-explains-how","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/283806\/","title":{"rendered":"Build stronger, firmer quad muscles with cyclist squats \u2013\u00a0a PT explains how"},"content":{"rendered":"

The squat is a foundational movement for a reason. A compound exercise<\/a>, it recruits multiple major muscle groups at once and builds functional fitness<\/a>, helping you with everyday movements (getting up off the sofa, or squatting down to pick something up). There are countless squat variations depending on your goals, limitations and circumstances. If you want a squat that builds strength without placing too much stress on the lower back, the cyclist squat could be your next go-to.<\/p>\n

How does it differ from a traditional squat? In short, the cyclist squat is performed with the heels elevated and a narrower stance. \u2018You can do this using a foam wedge, which are often used in yoga, or you can use a weight plate or a small board, as long as it\u2019s stable and not too high,\u2019 says PT Monty Simmons<\/a>. From there, you perform a standard squat by bending at the knees and lowering down.<\/p>\n

\u2018Elevating the heels changes the lever lengths at the knee and ankle, which shifts more of the work toward the knees and thigh muscles,\u2019 Simmons explains. This setup lets you maintain a more upright torso and allows your knees to travel further forward. \u2018This reduces the emphasis on hip flexion compared to a standard squat, where you\u2019d normally have to push your hips back more,\u2019 he says. \u2018The result is greater quad involvement, less demand on the lower back <\/a>for many people, and easier heel contact throughout the movement.\u2019<\/p>\n

What muscles do cyclist squats work?<\/p>\n

The cyclist squat is a compound exercise but is primarily quad-dominant. \u2018Your quadriceps are the main movers, and they work much harder than in a back squat or goblet squat<\/a> due to the increased knee bend,\u2019 says Simmons. The glutes<\/a> and hamstrings are involved but to a lesser extent, mainly as stabilisers and to assist with hip extension.<\/p>\n

\u2018By lifting the heels, the shins move forward and the knees travel forward, which positions the thigh bone to act as a longer lever,\u2019 the PT says. \u2018This places greater mechanical demand on the quads as you lower and rise.\u2019<\/p>\n

\u2018Additionally, your calves also work more to stabilise the ankle and maintain pressure through the forefoot, while your core and spinal erectors engage to keep the torso upright and balanced.\u2019<\/p>\n

Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n

Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n

Click here<\/a>
<\/p>\n

\"whWhat are the benefits of cyclist squats?<\/p>\n

Simmons recommends the cyclist squat for building quad strength and hypertrophy. \u2018It\u2019s great for improving leg shape and muscle firmness, and for grooving good knee mechanics through a controlled range of motion,\u2019 he says. \u2018The deep knee bend gives the quads a meaningful stretch under load, which can support strength and muscle development.\u2019<\/p>\n

The raised-heel setup also helps you achieve a deeper squat without sacrificing form, making it useful for building knee strength and as a later-stage exercise in knee rehabilitation, provided it\u2019s pain-free. \u2018It\u2019s particularly helpful for beginners or anyone with tight calves or limited ankle mobility<\/a> who find it hard to keep their heels down in a standard squat,\u2019 Simmons says. \u2018It also builds functional strength for activities like stair climbing, and it\u2019s easy to progress using goblet or front-loaded positions.\u2019<\/p>\n

How to do cyclist squats<\/p>\n

a) Place a wedge, small plate, or squat wedge about 2-3cm high under your heels. Set your feet fairly close together, with a narrower stance than a traditional squat, no wider than hip-width.<\/p>\n

b) Stand tall with a neutral spine and a very slight pelvic tuck, imagining you\u2019re lengthening up through the crown of your head. Begin by bending your knees and letting your hips move back slightly as you lower. You should feel most of the work in your thighs.<\/p>\n

c) Keep your knees tracking in line with your toes and your heels in contact with the wedge. Lower as deep as you can without pain or losing form, then press through your heels and midfoot to stand back up. Keep your core engaged and move smoothly and controlled.<\/p>\n

Cyclist squats are typically performed with lighter loads than standard barbell squats<\/a>, so avoid adding too much weight too soon. \u2018Begin with bodyweight, then add dumbbells or a goblet load before progressing to heavier weights,\u2019 Simmons advises. \u2018Wear stable, supportive footwear rather than barefoot, and be mindful of your setup so the wedge or plate doesn\u2019t become a trip hazard.\u2019<\/p>\n

Mistakes to avoid<\/p>\n

Don\u2019t round your lower back or drop your gaze toward the floor. \u2018Stay upright through your torso and keep looking forward,\u2019 Simmons cautions. Avoid letting the knees cave inward, as this alters mechanics and shifts work away from the quads.<\/p>\n

If your heels lift despite the wedge, you may need slightly higher elevation, but avoid exaggerating it. \u2018If you experience knee pain, start with a shallow range of motion or try the exercise without heel elevation first,\u2019 he advises. \u2018Forward knee travel increases load on the patellar tendon and patellofemoral joint, which can become irritated if progressed too quickly.\u2019<\/p>\n

Related Stories\"Headshot<\/p>\n

Abbi Henderson is Acting Nutrition writer who covers health, fitness, women\u2019s sport and lifestyle for Women’s Health and Men’s Health. Before settling in a British seaside town, she spent a couple of years living in Canada, where she contributed to publications such as Best Health, Foodism and Canadian Living, and discovered she is, in fact, a little outdoorsy. With a desire to help make healthcare, exercise and sport more accessible to women, she writes about everything from the realities of seeking medical support as a woman to those of being a female athlete fighting for equality. She has a personal trainer qualification, a couple of medals from her short time in competitive Irish dancing, and an Arsenal Women season ticket. When she\u2019s not in front of a screen working, she enjoys weightlifting, going for walks and stopping for little treats (matchas and pastries), and trying new recipes (that are almost always pasta-based).\u00a0<\/p>\n