Meaning of Quadriceps
Positioned in the front or anterior part of the thigh, the quadriceps consist of four muscles. These muscles are called the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris.
Attached to the front of the tibia, most of the quadriceps muscles begin at the top of the femur. However, the rectus femoris begins in the pelvis and runs along the hip joint.
They are located in the front of the thigh.
The quadriceps function to allow straightening of the knee and extension of the leg. Like the other muscles, the rectus femoris helps extend the knee. However, it also serves as a hip flexor.
Leg extensions are useful exercises to strengthen the quadriceps.
It is important to keep them strong to allow for the highest level of flexibility as well as to prevent injury. There are helpful exercises and stretches to keep your quads strong and flexible.
Quadriceps care not only helps protect against muscle injury, but can also help support the knee joint and protect it from injury. These exercises can be found on the Internet, as well as in fitness magazines and books.
Keep in mind, however, that it’s always a good idea to check with your doctor before starting a new stretching or exercise program.
Leg lifts can be performed to help strengthen the quads.
Straight leg raises are useful for stimulating strong quads. To do a leg raise, lie on the floor with your legs stretched out in front of you. Next, bend one of your knees at a 90-degree angle; keep the foot of that leg flat on the ground.
Keeping your other leg straight, flex your foot and slowly raise your straight leg until it’s six inches off the ground. Hold it in that position for a few seconds and then slowly lower it back to the ground. Repeat ten times before switching to the other leg.
Exercising too fast and too hard can lead to quadriceps injury.
Many exercises for the quadriceps are also helpful in strengthening the hip flexors. Be sure to focus on contracting them as you perform the exercises. Also, it’s best to start slowly with any new exercise routine.
Performing squats can help strengthen your quads or upper thighs and other muscles in your legs and lower back.
You can also use exercise machines to train and strengthen your quads. Some of the best exercises you can do with a machine include leg extensions, lying machine squats, hack squats, leg presses, and thigh abductors.
To get the most benefit from these and other machine exercises, be sure to pay attention to proper form. Proper form is also important to prevent injuries.
A variation of the lunge, side lunges strengthen and tone the quads and other leg muscles, as well as the glutes and hips.