3 min read
Despite the enticing name, cyclists squats aren’t an exercise that’s just for cyclists, but it’s definitely one that deserves a spot in every rider’s weight lifting toolkit. This particular squat variation emphasizes one of the four muscles that make up our quadriceps, the vastus medialis oblique (”VMO” for short).
A well-developed VMO is a hallmark of strong “cyclists’s quads” and is often something that’s noticeable visually; a jacked VMO is the protrusion of muscle above the medial knee. If you look closely at any pro cyclist’s legs, you’ll see what I mean. Sometimes, it’s even jokingly called a second knee.
Benefits
Building stronger quads in general and targeting the VMO specifically with thoughtful strength training is a must-do for riders who want to sprint faster, climb stronger and increase overall riding power. Squats and lunges are great exercises to accomplish this and will benefit your cycling strength (and your everyday life strength, too). But the cyclist’s squat targets the vastus medialis oblique like no other squat variation does.
Trainers will often use the cyclist squat variation in their training programs for clients with limited ankle mobility because it allows a person to squat at full depth, even if the ankle range of motion is restricted. But it’s a move that’s also particularly valuable to cyclists because of how much more quad-dominant this variation is compared to neutral squats.
This is because of the way the heels are elevated during the squatting motion. This biomechanics tweak affects how our knee joint tracks, and elevating the heel puts more emphasis on the VMO. This move also calls for less engagement from your hips and glutes, thereby engageing the quads that much more.
There are a few important caveats and guidelines that are important to consider when discussing this move with your trainer or adding it to your workout routine. The first is the most important, and that is the health of your knees.
Anyone who experiences knee pain or has any knee-health issues like arthritis, past injuries, or knee surgery should get medical clearance first before working on this exercise. Be proactive and don’t take the “wait and see” approach by waiting to get a doctor or physical therapist’s advice until after discomfort arises–I can’t emphasize this enough.
The second is to start with body weight and take the time to learn what changing your foot position, and by extension the way your knee joints track, does to the way the rest of your body remains balanced and stable. It feels really different from a squat with a neutral foot position. Start working on this move without weights, performing it really slowly. This will give your proprioception time to catch up, and you’ll get the most balance-building benefits from this move, too.
Last but not least important is that this squat variation should not be the only squat variation that’s included in a well rounded strength training program. Make sure you are also including other neutral squat variations into your routine. We delve into some of these squat variations in this story.
How to Perform Cyclists’s Squats
Trevor Raab
Trevor Raab
How to do it
1. Stand with your feet close together (shoulder-width apart or even narrower).
2. Elevate your heels on a wedge, board, or stacked weight plates so they are elevated about 2-3 inches. Keep your toes pointing slightly outwards.
3. Stand with good posture and engage your core. Look straight ahead. This is your starting position.
4. Lower your body as much as possible by bending your knees, keeping your torso upright. Avoid leaning forward or letting your knees cave in.
5. Drive through the balls of your feet and push yourself back to the starting position. Squeeze your quads at the top.
Trainer Tips
To get the most out of these squats (or any exercise), it’s important to get the breating sequence right. When you squat, inhale deeply using your diaphragm until you reach the bottom of the move. Then exhale while bracing your core as you return to the squatting position.
And go slowly and move mindfully. Strength training is a century, not a sprint. Giving yourself the time and patience to master form instead of rushing through the learning process provides zero benefits and a lot of potential downsides, like injury or just not getting the most benefit from the exercise.
If you have been cleared to perform cyclist’s squats, try incorporating them into your strength training workouts 1-2 times per week, adding weights after you have developed solid balance and form while you perform this move.
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Natascha is an editor and writer covering health, fitness, and the ways people move through the world. She’s been a NASM-certified personal trainer for more than a decade, with a background in functional strength training, corrective exercise, nutrition, and behavior change. Her work has appeared in Bicycling, Runner’s World, and other outlets, and her experience spans both editorial and hands-on work across the fitness industry. Whether she’s writing about training, health, or performance, she’s most interested in making complicated topics useful, approachable, and helpful.