Cyclist Squats Exercise Tutorial | Grow Your Quads!
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- čas přidán 4. 07. 2024
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The standard squat is an amazing compound movement that helps develop the strength and size in your legs, primarily working on your glutes, hamstrings and quads, with other groups of muscles in your core to help stabilize and brace for control of the movement. But with a couple simple changes you’ll be able to target a specific area of your legs, the quads. Enter the Cyclist Squats.
How to:
Place a 25lb or 45lb plate onto the ground - this will be used to elevate your heels.
Load a barbell with the correct amount of weight for you, and place the bar around the mid to upper trap area.
Once you unrack the barbell, place your heels on the plate you placed on the floor earlier.
Make sure your feet are close together and toes pointing forward, or slightly outward in a comfortable position.
While maintaining a vertical torso, squat downwards until your hip crease is below the level of your knees.
Push upwards by extending your knees and hip joints until you reach the fully extended position.
Do not:
DO NOT allow your lower back to bend, as this will put unnecessary stress on your lower back.
DO NOT allow your heels to elevate off of the plate.
DO NOT let your knees collapse inwards - make sure your knees are following your toes at all times.
DO NOT look upwards as you squat up - keep a neutral chin throughout the movement.
With the simple change of elevating your heels and taking a more narrow stance, you’ll quickly see that this will put a greater emphasis on your quads, but also allow for a further range of motion than you might be used to. Some people might suffer from lack of mobility in their ankles, so elevating your heels can easily combat that issue.
#gym #exercise #tutorial - Sport
Doing these with a front squat grip with a 5 second eccentric and pause at the bottom has given me brand new quad growth! Amazing exercise and feels so good
A narrower stance on back squats has always felt better for me.
Gonna try these next leg day!
I do these using two dumbbells side by side for that really high heel elevation and squat bodyweight. Legs are like jelly afterwards 😮
Thank you for the video buff boss 🤠
This looks like a wild ride. Gonna have to try it.
Leg Day tomorrow let's get it done🍗🍗🍗🍗
do these do more for calves than standard squats? only thing i see for calves are raises which seem boring
My ankles are killing me just watching this. I’m gonna give it a shot though.
Careful…my opinion you dont need THAT HIGH on the plate..really puts major stress in knees…put HALF that height to give better quad activation instead👍
The new name is now sam sulek squats😂
What a killer exercise! Hope it's safe!
It is, just start light and build your way up. Doing them with a tempo/pause helps too.
It is
Are these comparable to front squats in terms of quad targeting?
Can I do the cyclist squats with 2 dumbbells at my side as I don't have a bar bell at my home
of course you can! you can also have the dumbbells in a rack position, held in front like a goblet squat or really any way you can think of.
@@andersbjrnsen7203 😊
Is it good on the knees?
Can a guy get Tom Platz quads naturally, Hudson?
No!
P.E.Ds required for those quads
Do NOT …😂😂
almost died this morning at planet fitness trying to squat 165. most embarrassing thing... almost ever 😆
I'd like to correct you for once, Squats doesn't work the hamstrings one bit
Then I will correct you. Squats done in more of a power-lifting approach emphasizing hip drive do, in fact, bring the posterior chain into the movement quite a bit and significantly decrease the engagement of the quads.
Looks a lil dangerous
Never done these, this will be interesting haha 💪🦾