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Quadriceps · Intermediate

Bodyweight Overhead Cyclist Squat

Heel-elevated close-stance squat with an unloaded overhead reach for quadriceps strength, upright posture, and shoulder mobility control.

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Bodyweight Overhead Cyclist Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your heels elevated, feet close together, and both arms extended overhead.
  2. 02Brace your trunk, keep your ribs controlled, and maintain the arms beside your ears.
  3. 03Let your knees travel forward as you descend into a deep, upright cyclist squat.
  4. 04Keep your heels supported and your chest lifted without allowing the knees to collapse inward.
  5. 05Press through your feet to stand while keeping your arms overhead throughout.

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Variations

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Alternatives

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