Exercise quadriceps

exercise quadriceps
exercise quadriceps

You use your quadriceps when you walk, run, squat or jump, so it is a large muscle group used almost all the time. Therefore it is important to exercise quadriceps.


Exercise quadriceps femurs, which is the latin name, or that most people call them, your quads. However the quadriceps is a large group of muscles in your leg, on the front of your thigh. The quadriceps has four parts: rectus femurs, vastus medialis, vastus lateralis and vastus intermedius, and they have the function to  extend and bend the legs at the knee. 

As soon as you get out of the couch you are using this muscles, when you are walking, running, squatting down or jumping up. So it is important to be strong in, and exercise quadriceps. You also have to keep in mind that you want to exercise all parts of the muscle group, so you have to do a variety of exercises. 

WHAT TO THINK ABOUT WHEN YOU EXERCISE QUADRICEPS

Keep your feet under your hips when you exercise, then you will use your quads. It also makes a difference where your toes are pointing. Work on your outer quads by pointing them in, and point them out to work on the inner quads some extra.

EXERCISE QUADRICEPS - SQUATS

Squats is a common and good way to exercise quadriceps. Do the squats with a barbell across your shoulder to gain the best result, but you can also do it by holding a kettlebell with both hands or a dumb-bell in each hands while squatting. 

Keep your torso straight and go down to almost a sitting position. Pause and raise yourself up again. 

EXERCISE QUADRICEPS - LUNGES

To do lunges is also a great way to exercise quadriceps. Stand with your legs together and then take a step straight forward with one of the feet, then go down until your leg is in a 90 degree angle. You can also use kettlebells or dumb-bell, or just your body weight. 

EXERCISE QUADRICEPS - WALL SIT

Put your lower back against the wall. Have your legs shoulder-width apart from each other and go down until your leg are in a 90 degree angle. Stand like that for as long as you can, then rest, and repeat a few times. 

EXERCISE QUADRICEPS - JUMPING

Use a box or a some kind of platform and jump up on the box with both legs at the same time, try to go higher and higher. 

AVOID STRAINING

The best way to aviod straining is to do a proper warm up before exercising, and a good stretch after. You can do this by standing up, holding unto a wall and taking on hand on the ankle pushing the leg gently towards your butt, but not all the way. Hold for 20 seconds and switch legs. You also avoid straining by exercising so the quads get stronger and remember: don't exercise the quadriceps if you feel tightness. 


GOOD LUCK!