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Quadriceps · Advanced

Barbell Cyclist Front Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Barbell Cyclist Front Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCoreUpper Back

Equipment

Barbell

Sets × reps

3 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Place both heels on a stable squat wedge, take a narrow stance, and support the bar securely in the front rack.
  2. 02Lift your elbows, brace your trunk, and keep your torso upright.
  3. 03Bend your knees and hips to squat straight down, allowing your knees to travel forward in line with your toes.
  4. 04Descend to the deepest position you can control without your feet or the wedge shifting.
  5. 05Drive through your feet to stand while keeping the bar balanced on your shoulders and your elbows high.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSafety Squat Bar Cyclist SquatEasier regressionFront SquatRelated variationBarbell Behind the Neck ThrusterRelated variationBarbell Jerk Dip SquatRelated variationBarbell Front Squat with Resistance BandsRelated variationBarbell Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSandbag SquatComparable substituteReverse-Band Barbell Back SquatComparable substituteBelt SquatComparable substituteLeg Press MachineComparable substituteTrap Bar SquatComparable substituteLandmine Squat

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