You guys probably know that I generally don't like American weightlifting methods.

Particularly, I find most internet squat advice rubbish.

Many people even think I'm Anti-American...
Quite to the contrary, as I do appreciate American Bodybuilding, Track&Field, and Powerlifting training methods, I'm just very selective.

Introducing today special squat exercise for vastus medialis muscle.

It has been known to American Bodybuilders, however weightlifters often look down on bodybuilders...

Why even bother with different squat versions?

If your quads/legs are naturally big and your squat is super strong, congratulations!!! You don't need to read this post. Just squat once a week and don't worry about this kind of training.

However, if Mother Nature was not so generous to you, you will have to work harder and smarter - using some special bodybuilding exercises, because squatting heavy 3's and 5's for a few reps after classical lifts is just not going to cut it.

“Many athletes with big legs will try to tell you that they’re just hard workers, and if you have small legs, it’s your own fault - you simply need to squat more. They can’t see the world from your perspective. Follow skinnier guys with relatively big squats. ”

And, of course, if you're a coach, you need to know how to develop these special athletes with chicken legs.

Cyclist Squat

This important exercise may have many names.

I like the name Cyclist Squat the best, Frog Squat being second best. It's been known in bodybuilding circles since 1950's.

Coach Zhang explains.

Second Version

This exercise with bar behind the neck was first introduced to me by Head Coach Tsai of Chinese Taipei National Team as an excellent vastus medialis developer.

In this version:

bar behind back (obvious?)
heavier weights
less reps
fully straightening knees on top of movement

How to apply to your own training?

Now that you see 2 versions of the same exercise, you have to think of implementation. I'm just presenting a few suggestions below, but ultimately it's for athlete/coach to decide what feels best and gives best pump in target muscle.

“I like more when people are thinking for themselves and not trying to follow me blindly. So I like to show broad horizonts. ”

Reps 15-20, no upper limit.
You can do 3-4 sets right after your back/front squat work.
If you really have trouble feeling quads in regular squatting you can do it before heavy squats. Don't worry, if you're not going for PR in squat that session, you'll be fine.
If you have flexibility issues, you can also do it before squatting session.
You don't need much more than an empty bar, the goal is to get a pump and stretch in vastus medialis.
Avoid any help from glutes or lower back - if you are forced to cheat, just lower the weight.
No straightening knees on top for this exercise, come up only to 3/4 like Coach Zhang teaches.
I suggest going slow on the way down, especially on the last few inches.
Torso as vertical as possible.
Angle between feet 60-120 degrees, I prefer around 90 degrees.

I challenge you to actually try this exercise. First time - try to get a pump with only empty bar, you'll learn a lot about bio-mechanics by doing it super slow.

Remember - no one rep maxing out on this, that's not what it's for!

Good luck!