EXERCISES For QUADRICEPS

Quadriceps, alternatively known as quads or quadriceps extensor, is a group of four muscles in the form of Vastus Medialis, Intermedius, Leteralis, and Rectus Femoris that is positioned on the front or the anterior of the thighs. All of the muscles involved in the quadriceps, except for Rectus Femoris, begins from the top of the femur and is attached to the tibia's front. Rectus Femoris starts from the pelvis and extends across the hip joints. The prime role of the quadriceps is to help for the leg extension as well as the knee straightening.

Among the four muscles, the Rectus Femoris also act as a hip flexor, in addition to its function to help for the easy leg and knee movement. However, quadriceps muscles are more prone to injuries, which in turn may sometimes result in fatigued muscles thus hindering quadriceps to provide flexibility to your legs. However, in order to prevent injuries and strengthen the quadriceps muscles, a number of exercise programs are available, which among many others, are:


Full Lunges
First of all, stand straight with dumbbells at sides. Then step towards the front while bending the knees. When doing this, the back leg's knee should slightly touch the floor. Now back up to return to the starting position. Repeat the same procedure with the other leg.


Hack Squats
As in the case of full lunges, stand straight with dumbbells at sides. Now gradually bend down until your thigh area is parallel to the ground and then position your buttocks towards back in such a way that you are sitting on a chair. Maintain this position for a second and then return to the starting position.


Step-Ups
As the first step, hold weight in either hand. Now step on your foot to suitably placed step box. The rear leg's ankle should be slightly off the floor, and it is also important to maintain your back in neutral alignment. The next step is to shift weight over knees and step down towards the back.


Leg Extension
The first step is to sit on a knee extension exerciser. Then position the ankle's front portion under the pads. Now slowly extend the knees. Then return to the starting position and repeat the same procedure.


There are also a variety of other exercises to develop and strengthen the functioning of quadriceps such as Wide Squat, Single Leg Squat, Step-Downs, and Barbell Squat.

Posted in: Quadriceps Exercises