Cyclist squat: how to do it and what it works

Squats with raised heels that bias the demand toward knee extension.

Image: start and end of the movement.

How to do it

Squat with heels raised on a low support that lets you keep the torso more vertical and emphasize the quads.

Form. Use a firm riser, keep the arch of both feet and lower only as far as you can keep your knees aligned and the pelvis controlled.

Common mistake. Using a surface that moves, lifting the heels off, letting the knees drop inward, or forcing depth beyond your control.

Quadriceps · Bodyweight, Weight plate

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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