The BEST QUAD EXERCISE For Weightlifting! (No Machines)

[@LuisHernandez-yz1xb]

Yes! This type of videos are great, more please...

[@Kris10Pope]

Luis Hernandez ok!! And thanks!

[@machristopheruy8684]

A Dame with true dedication and disciple, plus honesty in her opinions! Cheers, Pope, you are something else!

[@Kennych100]

Your coaching and explanation is clean, loud and clear. Very detailed but not overwhelming. Everybody has something to take home. Thanks++++

[@jmacmunn]

I saw Stefi Cohen recommend this same lift for beastly quads. I've been doing them with dumbbells, goblet style.

[@danielprest5887]

Hey Pope, Thought I'd come back to comment after trying the bicycle squats yesterday. I can confirm the Vastus Medialis (tear drop muscle) hasnt felt so sore, ever. I only have access to barbells and dumbbells - no machines. So these for sure will be a part of my training from now on. I kept the weight light and did it after my main work of 5x8 high bar squats. Only used 60kg at first, and did them with a slow tempo with a pause at the bottom to eliminate bounce like you mentioned for higher reps 12-15 4 sets increasing each weight. Thought it was best to 'test the water' instead of going silly to make sure the knees didnt react bad, but it was great, thanks for the video!

[@RamseyDewey]

I use these! And now I finally feel validated for doing them! Great video!

[@andrew-zr1pf]

You've done well to already be doing them but you should have already felt validated by how the exercise felt. Don't worry about what other people think to much. Most people are have closed minds and are only sheep. But I get what you mean when you see someone like Kristen doing them.

[@epp.5593]

I am learning by watch this video on a daily basis; sometimes twice per day until I get the technique. Thanks for posting.

[@tony17601]

I had envisioned myself cranking out 5x12 with 155. Instead got 3x12 with 115. Definitely harder than they look. Will add 10 next week for another 3x12.

[@_studioklara]

I think it's really nice to add some information like this to your training vlogs!! :)

[@ranasami5590]

You said right

[@hugoarroyo4271]

Yes, please continue making videos like this one

[@palaka7724]

Yes. More instructional videos. I’m always looking for new exercises and tips to make sure what I’m doing I’m actually doing it right. As always good info. Thanks for taking the time to educate as you you move forward on your journey. 👍🏽💪🏽

[@daburg37]

Excellent video! My quads thank you for sharing 🙏🏼

[@scorpleeon]

Can’t wait to try next leg day I lift at home too and need another go to sub for leg press and extensions. Tks

[@calimoto742]

I wanna know who the 2 people are that disliked this video... you’re truly amazing and very very inspirational keep up the good work loveeeee the vlogs

[@andrew-zr1pf]

It was lazy mediocre booty only girls with neglected upper bodies and saggy tits. Lol.

[@rogerhayes1742]

Thanks Kris!!! I going to apply this tomorrow.... LEG DAY!!!!!! 🏋️‍♂️🏋️‍♂️🏋️‍♂️

[@elmarperez7810]

Such great videos on technique and form. I especially love how candid, raw and fun your work is. So inspiring.

[@lncmont2009]

Yes! more training and full day of eating. love your vids

[@ranasami5590]

I was very happy to see your video and I was very pleased

[@Ilay_24]

Yes nice vlog! These sort of vlogs are a great extra for your current content! Keep it up Kris!

[@MissRoseyCheeky]

This is great Pope. I am focused on building quads at the moment so this is a great one to try that isolates the quads a bit more.

[@scottantczak9615]

Enjoyed Segment on Bicycle Squats, Performed these for years to help my Deadlift. I prefered lower reps for these helped me achieve drug free 700# raw deadlift. Olympic lifting intrigues me , was on 1987 IPF USA team competed in LIma peru. Keep up good work on videos!

[@lauragonzalez1199]

Great video would DEFINITELY want to see more like these super helpful....

[@jencabango8727]

Loved it!!! I enjoy watching u lift and I love that ur sharing ideas. I need help with shrugging in my cleans. Please make a video about that

[@Rebecca-je4ic]

This video was so helpful!!! I too need to focus on quads so this video was just perfect. Thank you for everything Pope💛

[@davelewis3963]

Great video. I do like seeing what you do. Exercises, rep schemes, even what you do for a warmup would be interesting. Keep it up!

[@tracyparrish8692]

Just found you, wow your killing it. Embarrassed to say you can out lift me right now. You have raised my bar for sure.

[@melissamondragon283]

Gonna add these in after my next meet here in two weeks. I'm so glad to know I'm not the only person who is super posterior chain dominant. Everyone else I lift with is really quad dominant so they're all trying to get their glutes and hamstrings to work and I'm the only person whose butt/hams work just fine but my quads don't really fire like they should unless I'm actively thinking about it. I'm convinced this is why I have such a poverty clean & jerk relative to everything else.

[@IreneLostcase]

Looks interesting, definitely gonna try on my next leg day. Loving those kind of videos!!!

[@Kris10Pope]

Irena thank you! These are deceivingly hard haha for me at least - get spicy quick

[@thomasmcdonald628]

Amazing fitness information i learned something new super dope work on this video content

[@nahayfitness]

Thank you for the work you put into your videos. they help me a lot

[@nathanromanelli2845]

Doing these added a lot of weight to my squat just from the mass I gained in my quads, great exercise! Exercise is at 7:49

[@henrybudziarski4404]

That is really good to know my quads are very weak and my knees buckle in words,. I have to strengthen my squats a lot and sit to stand, because I had a problem legs and feet

[@theofficialraysr]

Super informative! I started following you when I saw you on a juggernaut instructional video. Hoping to get more detailed tips like “holding your toes down,” lifting form, rep range, and accessory lifts. Thx for making the videos!

[@Kris10Pope]

Ray Sr thank you!! Appreciate it!

[@andrew-zr1pf]

Me too. She was teaching Megsquats. I learnt a lot that video and that's when I started doing weightlifting lifts and not just powerlifting.

[@desgo__]

Love this video and all of your instruction, you're so rad! ❤

[@RedSquad7]

Very good. I’ve hit a wall with quads. This is a fresh idea. Looking forward to trying

[@karentessier5150]

Will definitely take your advice and give these a try in my workout tomorrow.

[@32davkav]

I really enjoyed this video Kristen, thanks

[@TheBibliothecaire]

Awesome video👍 loved it! I’m going to try out the bicycle squats ... I think I’ll start with just the bar because I’m a bit nervous about getting up on the plate. Lol I’d love more videos like this!!!

[@f12-e8o]

Very useful for long legged lifters thank you

[@eugenefutral3841]

Awesome as always Kristen !!!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️👍👍👍😎

[@justinchow]

I like those bicycle squats, gonna have to give them a try!

[@uhsemehicieronlas3]

please do more of these vids, it is v. interesting to see how you train and your explanation for exercise selection

[@GregoryTheGr8ster]

I tried an unweighted squat that targets the quads even more than these here bicycle squats. It basically consists of leaning back while standing on the tips of your feet, and lowering yourself slowly. It put quite a strain on my quads, and they were sore the next day or two. My quads had never been worked like that before.

[@trekmadone936]

Awesome video omg you so strong 💪🏾 respect ✊

[@AggieAdrian]

I've looking for something like this so I can break my plateau. Been stuck on low bar squat at 430 lbs and can get past that. Think this will help break the vicious cycle! Thank for the vlog and keep up the great content! Till next time, see ya and as always, Gig'em Aggies! ;)

[@leannemaguire250]

Yassss! Love these tips, more please 👍🏋️

[@jennymacdonald5323]

Do u ever switch it up with dbs or kb in front rack? Or just strictly backrack w/ a bbell? Thanks!! I love your channel so far!

[@jenniferjerome3789]

Great video!! Yes definitely more of these videos. I learned a lot in this one.

[@watchnerd]

If my joints need a bit of a break, I've been surprised how effective these can be while wearing BFR leg cuffs and using an empty bar, for sets of 30-15-15-15, with 30 seconds rest between sets. Huge pump, heavy localized metabolic stress.

[@FamKielczewski]

NICE WORK! GREAT CHANNEL ..

[@alvo6314]

Yes to more of these vids!

[@mikeedwards1682]

Your videos are great and give me motivation to lift. 👍✌️

[@shilonightshoot3540]

Tried them out. Holy eff!!! Been having issues with my patellar tendons, I had the pleasure of having both knees hyper extended, at the same time. I usually hit the hammies when I experience knee pain, but now it's consistent, and I have no access to machines. Any thoughts on what I should do?

[@knightveg]

Nice gym & nice body Squatting on a board tilting use slightly forward targeting the quads I've known that to be used from the 1920s right up to the mid 80s

[@grfxgrl77]

Definitely more of this

[@AllieEm1]

Oooo! I’m going to try these! Thank you!

[@ArmTheCreative]

Im here to kick ass on my bike. I know these will help out.

[@HisDivineShado]

Looks awesome!!

[@clairebratcher6374]

Great video, will you do one for upper body 🥰

[@acca8313]

Great vídeo Pope!!!

[@willy4869]

Holy hell these are great! Thank you KP!

[@kevinkramer7247]

Great video!

[@comozo924]

Definitely more interesting than watching another snatch and C&J vid.

[@abear5412]

Coolio Pope! Thx so much! How's the progress on the calf tattoo going? 😀✌️💖Have a nice day!

[@Kris10Pope]

A Bear just got it finished!!

[@rogsmith66]

Please more like these.

[@ratedr2443]

These will get that tear drop quad.

[@brownsshootingcontractors9663]

Awesome Pope

[@lncmont2009]

quick question: when you wear your belt for clean sets, when or at what point do you take your breath in to brace.? i find it hard to breath in and push the air down to brace after im bent over in my set up. thanks

[@robjimups]

kristin, do you have any advice on strengthening a separated shoulder.

[@AbnerRivera]

What warmups do you use for shoulder mobility? Your range is amazing.

[@Kris10Pope]

Abner Rivera i’m going to do a warm up video next week!

[@michaelkelland7990]

@@Kris10Pope yessss pleaseee!!

[@karolluszcz3720]

What is the music starting in 5:17? I love the piano in it. Nice video, as always makes me want to go do some cleans :)

[@johnznaczko1892]

Kristen,I have a question about the bicycle squat for a friend of mine.He has very bad shoulders( Actually he has no cartilage in either one from wear and tear and operations) and can only use a safety squat bar to squat with.Could he use that bar to do them?I would think that the forward camber of the bar would hinder them.

[@andrew-zr1pf]

Can only try. Probably just start with low weight to see how it feels and so he doesn't fall flat on his face.

[@gregre519]

Do you need a lot of ankle mobility for these? I can see that the knees go really forward, but maybe the fact that your heels are so high are actually making it easier for people with less ankle mobility (me 😂)...

[@danielprest5887]

you will be able to get depth for the reason you said. its just like how weightlifting shoes enables a regular ATG squat for someone who cant in flats.

[@pcblu1]

great form

[@weightliftingdoktor]

Thank you!

[@rstocker19]

fantastic

[@tvalliere]

At the 7:00 mark, would that be considered a straight legged deadlift?

[@brianluck84]

Is it important to keep a narrow stance like you did or is it okay to go wide

[@mcqcjc8409]

Try doing freeze at 45 deg leg for as long as u can until muscles burn

[@CarlosRamirez-we8zi]

💘 it!!

[@nncs]

What % of 1RM squat is everyone using? I went to 75% and feeling it the next day. Probably better to start around 50%?

[@kirkheyden7391]

Bicycle squat better than leg press??

[@lastairbender_883]

210 in the window. Goals!

[@KjvBob]

Hello Pope, On this squat exercise I found slight strain on my knees even with knee sleeves on. Is that normal?

[@grumpycroissant8712]

Mindblowing for me to see you squat with such stance and depth without lumbar flexion. Tell me your secret Ms. Pope lol

[@healthytunnel8182]

Quite nice! Thank you! 👍 I wish you all have a healthy and happy life! 🍊🍑

[@samuelclemons508]

These are really just close stance with heels on 2x4 . Done back in the day. Problem w these is that they can lead to patellar tendonitis .

[@clintiacuone1703]

The devil is in the dosage, aslong as you don’t over do these let alone any exercise you’ll be fine

[@samuelclemons508]

@@clintiacuone1703 Some movements are HARDER on joints. This is one of them. But go for it.

[@samuelclemons508]

@@clintiacuone1703 Uh actually Plantar flexion . Go back to the drawing board.

[@andrew-zr1pf]

Your quads are🔥🔥🔥💥

[@tipsaybonez]

U r the best.

[@rogerhayes1742]

Hope you're doing AWESOME!!!!

[@oliverallen5324]

how much low bar squatting do you as an Olympic lifter?

[@ahmarcamacho8404]

I'd assume zero

[@caspopayancauca3125]

Mi Mona favorita,que me enloquece :):)

[@guam58]

Your turnover is a bit out of sync. The bar is coming out a little bit. Try getting your butt just a little lower on your initial pull. Your power jerk is spot on love the motion.

[@nicknorris229]

11 out of 10

[@kenfrank3782]

I never understood the need to drop the weights at the end of a lift. The longer you control it - even to let down to the ground the stronger you become.

[@guillermodiaz2773]

Olympic plates are designed to drop

[@pile333]

9:00 I'm sure I'm wrong, but I fear the I'd destroy my knees if I did that.

[@kennethsteelhammer]

The same goes for sissy squats and piston squats:)

[@jamangold1]

Quite the opposite. These squats are also done on wedges. They are used as a rehab exercise to relieve patellar tendinitis.

[@pile333]

@@kennethsteelhammer I agree, mostly in the long run.

[@pile333]

@@jamangold1 Oh, really? I didn't know that.

[@samuelclemons508]

@@jamangold1 Not the same . And used often w weight they can lead to patellar or quad tendonitis.

[@laurencelebeustclair833]

pick a good poundage and 10 reps 10 sets go get it

[@bethanyf9270]

Is that a 45 lb bar?

[@japeetu]

❤️

[@pcblu1]

thumbs up on your snatch