Uploaded October 2024 | Updated September 2026, 6 days ago
Many physios know locally that I am a big fan of close chain quad strengthening for my knee rehab and post-op knee patients. There are several reasons for this but primarily my goal is to incorporate this exercises in a way that is less likely to stress any ligament repairs that I do. One of my favorite closed chain quad strengthening exercises is the Cyclist Squat.
There are a variety of ways to perform this exercise. It can be done with bodyweight alone, with dumbbells, a barbell, or with kettlebells, just to name a few. Here are two ways that this can be performed:
1. Heavy KB Cyclist Squat - intermediate level resistance option with narrow stance and goblet hand grip (several sets for 6-8 reps)
2. Cyclist Squat Slow Negatives With Bottom Pulses - intermediate level bodyweight option with narrow stance (several sets for 3-4 reps x 4-5 pulses)
I love the cyclist squat for its ability to engage the quadricep at its longest length in a closed chain fashion. This is favorable for VMO development and for improved patellar tracking.
Do you use any other closed chain quad exercises in your training/programming?
#kneeexercises #strengthtraining
Many physios know locally that I am a big fan of close chain quad strengthening for my knee rehab and post-op knee patients. There are several reasons for this but primarily my goal is to incorporate this exercises in a way that is less likely to stress any ligament repairs that I do. One of my favorite closed chain quad strengthening exercises is the Cyclist Squat.
There are a variety of ways to perform this exercise. It can be done with bodyweight alone, with dumbbells, a barbell, or with kettlebells, just to name a few. Here are two ways that this can be performed:
1. Heavy KB Cyclist Squat - intermediate level resistance option with narrow stance and goblet hand grip (several sets for 6-8 reps)
2. Cyclist Squat Slow Negatives With Bottom Pulses - intermediate level bodyweight option with narrow stance (several sets for 3-4 reps x 4-5 pulses)
I love the cyclist squat for its ability to engage the quadricep at its longest length in a closed chain fashion. This is favorable for VMO development and for improved patellar tracking.
Do you use any other closed chain quad exercises in your training/programming?
#kneeexercises #strengthtraining
