The quadriceps are knee extensors. This means they cause the lower leg to move from a bent to straight position. In addition to extension, they are also involved with hip flexion which takes place when the thigh moves toward the stomach. Utilize free weights, machines and fitness tools to work your quads.
Step-ups
Step-ups, which work the quads, hamstrings and glutes all at once, require the use of an exercise platform. An exercise platform has a square top with support legs running down to the floor. While standing behind it with dumbbells held at your sides, place your right foot on the platform, press down and lift your body in the air. Move your left leg up, bend your knee and level your thigh to the floor. Slowly lower yourself back down, repeat for a set of reps and switch sides.
Deadlifts
In similar fashion to step-ups, deadlifts work your glutes and hamstrings, as well as your quads. To do these, place a weighted barbell on the floor and stand behind it with your feet slightly wider than shoulder-width apart. Slowly bend your hips, knees and ankles to lower your body and grasp the bar with an overhand, shoulder-width grip. Keeping your back straight and core tight, stand up and let the bar rest against your thighs. Hold for a full second, lower the bar back to the floor and repeat. For a variation, use a set of dumbbells.
Seated Leg Extensions
Seated leg extensions are considered isolation exercises because they solely work the quadriceps. They are performed on the leg extension machine. While sitting on the machine, anchor your feet under the padded lever arm and grasp the hand grips for support. Steadily lift the lever arm by bending your knees and feel your quads contracting. Squeeze your muscles forcefully, slowly lower the lever arm and repeat. When doing these, do not lock out your knees, and lower the lever arm slowly.
Lunge Exercise
The lunge exercise works your quads with your feet in a staggered position. While standing with your feet together, take a long step forward with your left foot and lower your body down by bending your knees. Once your left thigh parallels the floor and right knee is an inch above the floor, rise back up and bring your feet back together. Step forward with your right foot, lunge again and continue to alternate each leg. When doing these, keep your core tight, back straight and do not let your front knee go past your toes. Increase the resistance by holding dumbbells at your sides.
Leg Presses
Leg presses work your quads from a seated position on the leg press machine. After placing your feet on the sliding steel platform, push up and flip the safety latches over. Your feet should be about shoulder-width apart with your toes just below the top edge of the platform. Grasp the handles on the side of the seat, lower the platform until your knees are 90 degrees and push straight up until your legs are straight. When doing these, do not lock out your knees as this can place excess stress on your joints.
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