Bodyweight Cyclist Squat

Instructions for proper form

Stand with your feet shoulder-width apart, and place your heels on an elevated surface like a slant board if available. Keep your back straight, core engaged, and your chest up. Begin the squat by bending your knees and pushing your hips back, as if you are sitting down into a chair. Lower your body as far as comfortable while keeping your heels on the elevated surface. Ensure that your knees do not go past your toes. Push through your heels to return to the starting position, fully extending your knees and hips.

Common mistakes to avoid

Avoid letting your knees cave inward during the squat. Do not round your back or lean forward excessively. Make sure to keep your weight on your heels rather than the balls of your feet. Also, do not rush through the movement; focus on controlled motion.

Benefits

Specific benefits of the exercise

The Bodyweight Cyclist Squat primarily targets the quadriceps, enhancing strength and endurance in the front of the thighs. It also helps improve flexibility in the hips and strengthens stabilizing muscles around the knees.

Expected results and timeframe

With regular practice (2-3 times a week), you may expect stronger quadriceps and improved squat depth within 4-6 weeks. Flexibility and stability of the lower body should also improve over this period..

Who this exercise is best for

This exercise is ideal for beginners, individuals looking to enhance their lower body strength without heavy external weights, and those recovering from lower body injuries who need to build strength progressively.

Scientific studies supporting its effectiveness

Research indicates that bodyweight exercises, like squats, effectively enhance muscular endurance and strength, particularly in beginners. Studies have shown that incorporating bodyweight squats into training regimes leads to similar strength gains as traditional squatting with weights in untrained individuals.

Variations

Beginner modifications

For beginners, use a less elevated surface or perform the squat without elevation until comfortable. You can also perform the squat to a chair or bench for guidance on depth.

Advanced progressions

As you advance, you can increase the difficulty by performing the squat at a greater depth or adding a jump at the top of the squat for a plyometric element. Also, try progressing to single-leg variations.

Integrations

Complementary exercises

Complement this exercise with lunges, calf raises, and glute bridges for overall lower body development. Incorporating core exercises can also enhance stability during squats.

Super set recommendations

Pair this exercise with hamstring curls or seated leg extensions to create a super set that targets the opposing muscle groups in the legs.

Sample workout routines

A sample routine could include: Warm-up (5-10 minutes), Bodyweight Cyclist Squats (3 sets of 10-15 reps), Lunges (3 sets of 10-12 reps per leg), Glute Bridges (3 sets of 12-15 reps), and Cool down (5 minutes).

Exercise combinations

Combine Bodyweight Cyclist Squats with lower body exercises like step-ups and lateral leg raises to enhance overall leg development.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout after a thorough warm-up but before more intensive exercises for muscle endurance or cardio.