Eccentryx / Exercise Atlas / legs
Cyclist squat
Heels raised 2–3 inches on plates; feet close, knees drive far forward.
Muscles
- Primary
- quads
- Supporting
- glutes
Mechanics
- Pattern
- squat
- Equipment
- barbell, dumbbell, bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Deep quad burn at the knee as the torso stays upright throughout.
- Progression
- Add barbell in low-bar or front-rack position for load.
- Regression
- Goblet squat with smaller heel elevation if depth is limited.
Watch for
- Heels too low — defeats the dorsiflexion assist
- Rushing the eccentric — quad tension lives in slow descent
- Letting knees cave on the drive
Substitutions
- Hack squat
- Leg extension
- Goblet squat