We are searching data for your request:
Upon completion, a link will appear to access the found materials.
The quadriceps are one of the largest and strongest groups of muscles in the body. Made up of four muscles, the quadriceps lie at the front of the thigh covering the femur. Strong quadriceps can help you perform everyday and athletic activities with ease. Understanding the function of the quadriceps can help you identify the best exercises to help build strength in this region.
The quadriceps are made up of four muscles: the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. The muscles come together just above the kneecap, forming the quadriceps tendon which attaches them to the knee. The muscles work in conjuction with the quadriceps tendon and patellar tendon -- at the kneecap -- to straighten the knee.
Almost every action you do with your legs involves the quadriceps. Use them when standing up from a seated position or when walking. Your quadriceps help you climb stairs and squat to pick something up.
The quadriceps are active during running, especially when you lean forward at the onset of each stride. Downhill running is especially demanding on the quadriceps, which is why you may experience significant soreness after a downhill race. The quads are also instrumental in any jumping movement, such as in sports such as volleyball and basketball.
Squats, lunges and deadlifts train the entire lower body, including the quadriceps. To make a squat more quad-focused, hold dumbbells at the fronts of your shoulders as you push your hips back and bend your knees. Sprinting also builds quad strength. The leg extension machine is intended to exercise the quadriceps, but it puts an unnatural load at the front of the leg, potentially leading to ligament and tendon strain in the knee. Instead, do a one-legged squat, also called a pistol squat. Balance on your right leg with your left leg extended in front of you. Hold your arms in front of you parallel to the floor. Flex and push your hips back as you bend your right knee. Go as low as you can while preventing your left leg from touching the floor.