Quadriceps
Quadriceps
The quadriceps are made up of the following 4 muscles:
- Rectus Femoris
- Vastus Medialis
- Vastus Lateralis
- Vastus Intermedius
The quadriceps are responsible for extending the knee, for example, straightening the leg to kick a ball.
The Rectus Femoris also assists in hip flexion, in addition to knee extension.
The innervation for all four quadricep muscles comes from the femoral nerve (L2-L4).
If you are prone to knee injuries, then strengthening and developing the muscles of your quadriceps will allow for greater stability and support of your knee joint and therefore less likelihood of injury or degeneration.
Squat Hold
This is an isometric exercise for the quads, hamstrings and glutes.
- Stand with feet hip-width apart.
- Sit back into a squat position with your thighs parallel with the ground (higher if this is too difficult).
- Keep your head up, shoulders back and core active.
- Hold for the desired time.
Dumbbell Split Squats
This is an exercise for the quads, glutes, hamstrings and calves.
- Grab a dumbbell in each hand and position yourself so that one foot is flat on the floor and the other is behind you on the toes.
- Keep your arms straight to the side.
- Start to descend by bending at your knees until you create a 90 degree angle at your front knee.
- Ensure that your front knee does not extend past your toes.
- Pause for a brief moment at the bottom of the movement, before exhaling and driving up through your front heel and thigh, until you return to the starting position.
Single Leg Squats
This is advanced exercise for the quads, hamstrings and glutes. It also works on ankle, knee and hip stability, balance, mobility, and the core.
- Start with feet hip-width apart.
- Dig firmly through your heel and brace your core whilst you take one leg behind you in the air.
- Put your hands out in-front of you for balance and keep you head up and shoulders back.
- Squat down on the standing leg so the thigh is parallel with the ground.
- Keep tall and try not to hunch forwards.
- Push off the ground and straighten the leg to return to the starting position.
- Repeat for the desired reps or time and then swap legs.
Return to Workout Guide
Click the button below to go back to the Workout Guide