Quick Answer
Conan's Wheel is a intermediate strongman exercise that targets your quadriceps. It uses a other. Position yourself inside Conan's Wheel implement.
Video Tutorial
How to Perform the Conan's Wheel
- 1
Position yourself inside Conan's Wheel implement.
- 2
Lift weighted arm of implement into Zercher position (crook of elbows). Clasp hands.
- 3
Keep torso upright, core braced.
- 4
Lift implement off ground.
- 5
Walk in circular path, taking short, quick steps.
- 6
Keep gaze forward/up.
- 7
Continue for desired distance/revolutions.
- 8
Breathe consistently.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Conan's Wheel isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frog Stand
Quadriceps, Glutes • Body Only
Sky Reach Squat
Quadriceps, Glutes, Hip Flexors • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Barbell Clean
Hamstrings, Quadriceps • Barbell
Dumbbell Clean
Hamstrings, Glutes, Quadriceps • Dumbbell
Power Clean
Hamstrings, Glutes, Quadriceps, Traps • Barbell
Frequently Asked Questions
What muscles does the Conan's Wheel work?
The Conan's Wheel primarily works your quadriceps. Secondary muscles include the abdominals, biceps, calves, forearms, lower back, shoulders and traps.
What equipment do I need for the Conan's Wheel?
The Conan's Wheel needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Conan's Wheel suitable for beginners?
The Conan's Wheel is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Conan's Wheel should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Conan's Wheel every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.