Flywheel Squat
Strength
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The Flywheel Squat is a dynamic strength exercise performed using a flywheel device, where you squat down and explode upward against the inertial resistance generated by the spinning flywheel, providing variable loading throughout the range of motion. Its primary purpose is to build explosive power and eccentric strength for athletic performance. It mainly targets the quads with secondary engagement of the glutes, benefiting athletes in sports requiring speed and lower-body power, such as sprinting or jumping.
How to Perform Flywheel Squat
- 1Stand facing the flywheel machine with feet shoulder-width apart, toes slightly turned out, and secure the strap around your waist at hip level.
- 2Position yourself so the flywheel is directly in front of you, knees soft, core braced, and hands on hips or holding a stable surface for balance.
- 3Inhale deeply, then bend your knees and hips to lower into a squat until thighs are parallel to the ground or slightly below, keeping chest up.
- 4Exhale forcefully as you drive through your heels to extend your hips and knees, pulling the strap to accelerate the flywheel upward.
- 5At the top of the squat, control the eccentric phase by inhaling and slowly lowering back down against the flywheel's resistance.
- 6Repeat for desired reps, maintaining constant tension on the flywheel.
- 7Key form tips: Keep knees tracking over toes, back neutral (no rounding), and weight in heels—avoid letting knees cave inward or rising onto toes.