Suspension Cyclist Squat

Instructions for proper form

1. Begin by adjusting the suspension trainer to a suitable height. 2. Stand facing the anchor point of the suspension trainer, gripping the handles with a neutral grip. 3. Place your feet shoulder-width apart with your heels elevated on the slant board. 4. Engage your core, and keep your chest up and back straight throughout the exercise. 5. Slowly lower your body into a squat by bending your knees and pushing your hips back, using the suspension trainer for balance. 6. Ensure your knees track over your toes and do not extend past them. 7. Go as low as comfortable while maintaining good form, ideally to parallel or below. 8. Push through your heels to return to the starting position, fully extending your knees and hips.

Common mistakes to avoid

1. Letting your knees collapse inward instead of tracking over your toes. 2. Leaning forward excessively, compromising your back position. 3. Not engaging your core, leading to instability. 4. Squatting too low without maintaining posture, which can stress the knees and lower back. 5. Failing to use the suspension trainer to assist in balance.

Benefits

Specific benefits of the exercise

The Suspension Cyclist Squat effectively targets the quadriceps while improving stability, balance, and coordination. It allows for a greater range of motion and emphasizes the knee-dominant movement.

Expected results and timeframe

With consistent practice (2-3 times a week), expect noticeable strength gains and increased muscle definition in the quadriceps within 4-6 weeks, along with improved overall lower body stability..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their quadriceps, improve squat form, and enhance overall lower body strength. It is also ideal for those recovering from lower body injuries, as the suspension trainer offers support.

Scientific studies supporting its effectiveness

Research indicates that suspension training can enhance muscle engagement and stability, possibly leading to improved athletic performance. A study published in the Journal of Strength and Conditioning Research found that exercises utilizing suspension training can lead to significant improvements in strength and power.

Variations

Beginner modifications

1. Perform a standard squat without elevation until comfortable with the movement. 2. Decrease the range of motion by only squatting to a comfortable height. 3. Use a stability ball against a wall for added support while squatting.

Advanced progressions

1. Add weights or resistance bands for increased difficulty. 2. Progress to single-leg squats using the suspension trainer for added challenge to balance and strength. 3. Incorporate explosive movements, such as jump squats.

Integrations

Complementary exercises

1. Bodyweight squats for improved strength. 2. Lunges for unilateral leg strength. 3. Deadlifts for overall lower body development.

Super set recommendations

Pair with push-ups or inverted rows for a super set that balances upper and lower body work.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Suspension Cyclist Squat: 3 sets of 10-15 reps. 3. Lunges: 3 sets of 10-12 reps per leg. 4. Push-ups: 3 sets of 8-12 reps. 5. Core exercise (plank or crunches): 3 sets for time or reps.

Exercise combinations

Combine with tricep dips followed by bicycle crunches for a comprehensive lower body and core workout.

Best time to do this exercise in your workout

This exercise can be performed either as part of your warm-up to engage the lower body or during the main workout as a key strength-building component.