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Top 5 Quadricep Exercises
~ Keep Those Thighs Strong! ~
Quadricep exercises will strengthen your thigh muscles, which will also strengthen your knees and possibly prevent/eliminate back pain. Do quad
exercises to keep your legs strong and to prevent injury.
Your quadricep muscle is a large group of 4 muscles that attaches from the front of your hip bone down to your knee.
It's important to have strong quads, especially in sports or it can be easily torn. The main function of your quad muscle is to extend and
straighten your legs.
Don't forget to do some leg stretches after a good workout to keep your
muscles nice and flexible. The last thing you want is tight leg muscles.
A quick note before you begin. When executing certain leg movement it's important to remember that when doing something like a lunge, the more
you lean forward (don't lean too far forward though, you'll fall!), the more you're attacking your quads. When you "sit" back into the movement it targets your butt muscles more.
Top 5 Quadricep Exercises
- Squat: this is by far one of the
best quadricep exercises you can do for your thighs. If you lean forward slightly, you activate the quads more, and if you "sit" back into
the squat, you active the glutes more.
- Lunges: another one of the best quad
exercises available. Just like the squat, if you lean forward slightly you activate the quads more, and if you "sit" back into the lunge, you'll
activate the gluteus maximus more.
- Step Ups: this will get those quads BURNING!
• Stand behind a sturdy chair/weight bench or use the 2nd or 3rd step on a stair case depending on your height.
• Take your left foot and put it on the chair or step (make sure your whole foot is planted firmly).
• Pressing through the heel of the left foot, step up letting your right leg follow.
• Step back down with your left foot still on the chair or step (be careful, especially on a stair case since you'll
have to step back a little further than normal).
• Repeat and then switch to your other leg.
- Leg Press: one of my favorites! Similar to a squat like movement, but easier on the joints if you position
your feet higher on the foot plate.
• Sit with your back and head straight and against the back support pad.
• Position your feet firmly on the foot plate in front with your feet about shoulder width apart.
• Press through your heels.
• Bring the weight down to about a 90° angle and then back to the starting position.
• You can actually vary the position of your foot to hit different muscles. Point your toes out or straight, position
your feet a little wider that shoulder width apart...all these will slightly hit a different muscle.
- Jump Tuck Squat: great for the quads and also an excellent
cardiovascular exercise. Your thighs are going to BURN!
• Stand with your feet about shoulder width apart.
• Go down into a squat and on your way up, jump up in the air and quickly tuck your knees into your chest.
• When you land, immediately go back into the squat position and then back up into the air.
• Repeat
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