Advanced Legs D: Cyclist Squat & Forward-Backward Lunge

The workout

1. 1

   Wall Sit Arm Raise

   30s

   Hold wall sit and raise arms overhead. Warms quads, shoulders, and core.

2. 2

   Banded Standing Glute Kickback

   30s

   Kick leg back with band around ankles. Activates glutes.

3. 3

   Dumbbell Lateral Leg Swings

   30s

   Swing leg out to the side. Mobilizes hips and warms adductors.

4. 4

   Barbell Cyclist Squat

   45s

   Squat with elevated heels and narrow stance. Isolates quads.

5. 5

   Dumbbell Forward-Backward Lunge

   45s

   Lunge forward then backward on same leg. Builds balance and endurance.

6. 6

   Barbell Romanian Deadlift to Row

   45s

   Perform RDL then row. Trains hamstrings and upper back.

7. 7

   Dumbbell Elevated Split Squat

   45s

   Rear foot on block, descend deep. Focuses on unilateral glute/quad strength.

8. 8

   Barbell Sumo Deadlift

   45s

   Wide stance deadlift. Emphasizes glutes and inner thighs.

9. 9

   Lying Figure 4 Hamstring Pull

   30s

   Lie back and pull leg toward chest in figure 4. Stretches glutes and hamstrings.

10. 10

    Wall Quad Stretch

    30s

    Place foot against wall and lunge forward. Deep quad and hip flexor stretch.