Four different muscles make up the quadriceps--the rectus femoris, the vastus lateralis, the vastus medialis and the vastus intermedius. The rectus femoris and vastus intermedius are both located in the middle of the quads and work with the other two muscles to extend the knee. It is not possible to target just the middle quad muscles, but, by performing quad-intense exercises, you can strengthen and develop all your quadriceps muscles.
Leg Extension
The leg extension is great for beginners, because it allows for the adequate strength development necessary for more demanding exercises. This exercise is one of the best for isolating the quadriceps muscles. Sit at a leg extension machine; adjust it so that the roller pads are on your ankles when you sit back in the seat. Position your ankles under the pads. Grasp the handles or the sides of the seat to stabilize your torso. Adjust the machine to a challenging weight. Contract your abdominal muscles and then raise your legs to horizontal or until they are straight. Pause, and then, with control, lower back to the starting position. Complete three sets of eight to 12 repetitions.
Squat Jump
The squat jump is a plyometric exercise that targets the quadriceps, glutes and calves. Stand with your feet hip-width apart; your arms are at your sides. Keeping your back straight and your core stabilized, bend your knees and hips to lower into a squat position. As soon as your thighs become horizontal with the floor, explode upward extending your ankles, knees and hips simultaneously while also driving your arms upward for momentum. Land with soft knees and immediately transition back down into the squat position. Upon reaching a squat, quickly explode back into the air. To prevent injury, be sure to land square. Perform only 15 to 20 repetitions of this exercise. Due to eccentric nature of the movement, too many reps will result in painful muscle soreness.
Front Barbell Squat
The front squat works the quadriceps more intensely than the standard squat. Stand with your legs shoulder-width apart; hold a loaded barbell with an overhand grip as it rests across your upper chest and shoulders. Slightly arch your back, contract your abdominal muscles, and then bend your knees to lower into a squat until your thighs become parallel with the floor. Immediately, push through your heels to return to the starting position. It is crucial that you keep your back upright; don't lean your torso forward. To improve your stabilization throughout this exercise, place a weight plate or thin block under each heel. Practice this move with an empty bar before you attempt it with extra weight. Perform three sets of eight to 12 repetitions.
Leg Press
Placing your feet low on the foot plate during a leg press isolates the quadriceps muscles. Adjust the leg press machine to pose a challenging weight. Position yourself in the machine, ensuring that your back is pressed tightly against the backrest. Grasp the handles and place your feet low on the foot plate. Release the safety bars and then bend your knees completely so that your thighs nearly touch your torso. Contracting your core, push through your feet to extend your legs fully. With control, return to the bent knee position. Complete three sets of eight to 12 repetitions.
Dumbbell Lunge
The lunge is often thought of as a glute exercise, but if you take a smaller step forward, you can isolate your quadriceps. Stand with your legs slightly apart and hold a dumbbell in each hand with your palms facing in. Pull your belly button into your spine and contract your core. Keeping your torso as straight as possible, take a small step forward. Transfer your weight into your front leg as lower into the lunge. Continue to press into your forward leg until your thigh reaches horizontal. Push through your front heel to return to the starting position. Repeat the lunge movement on your other leg. Complete three sets of 10 lunges per leg.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "Strength Training Anatomy", Second Edition; Frederic Delavier; 2006
- Shape Fit: Front Barbell Squat
- American Council on Exercise: Squat Jump
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