Whether you are running, jumping, kicking, pedaling, stepping or walking, the four muscles at the front of your thighs--the quadriceps--power the the movement. To increase your workout enjoyment and performance, build up these muscles. You can do so by performing specific weightlifting exercises once or twice a week. Consider your physical condition, time available and main objectives in order to create the best routine for you.
Squats
Squats with heavy weight for 1 to 15 repetitions develop the muscular size, strength and explosiveness needed for football or sprinting, yet squats with light weight--or just your body weight--for 25 to 100 reps increase the muscular endurance needed for long-distance running or soccer. To reduce the assistance provided by other muscles, keep your back straight throughout the movement. If this proves difficult, elevate your heels about one inch with a block of wood. Place your feet closer than shoulder width to further isolate the quads. Do not take your thighs past parallel to the floor to reduce the incidence of injury.
Front Squats
Because the barbell rests on your shoulders in front of your neck, front squats ensure that your back remains straight and that the quads receive little assistance from other muscles. The barbell position also reduces the amount of weight you can use. These factors make the exercise well suited for athletes who need both muscular explosiveness and endurance, like tennis players and road cyclists. Do front squats with a Smith machine instead of a barbell for greater stability and comfort.
Leg Extensions
Leg extensions easily establish the mind-to-muscle link because the seated position virtually eliminates aid from other muscles, making this exercise not only effective but also a logical choice for a warm-up. To target two of the individual muscles comprising the quads, alter the toe position. Point your toes inward 20 degrees to hit the teardrop-shaped muscle above the knee, the vastus medialis; point your toes outward 20 degrees to hit the sweeping muscle on the outside, the vastus lateralis.
Leg Presses
Because you push against the weight at a 45-degree angle instead of lower the weight on your back or shoulders, leg presses are safer than squats and suggested for those who have back problems. For maximum effectiveness, lower the weight until your thighs touch your chest, and don't lock out your knees. Avoiding lockout also reduces the chance of injury. A wider-than-shoulder width stance affects the outer area of the quads; a narrower stance affects the inner area.
Tip
Since the quadriceps work in concert with the muscles in the back of the thigh--the hamstrings--for all leg movements, they should be strengthened concurrently. If not, the likelihood of muscle tears and pulls increases.
Warning
Never compromise proper form to handle heavier weight. While the quadriceps are the strongest muscle group in the body, poor form will stress other muscle groups, defeating your goal and increasing the likelihood of injury.
References
- "Bodybuilding: A Scientific Approach"; Frederick C. Hatfield, Ph.D.; 1984
- Peak Performance: Muscle Building: Squats, Leg Press or Knee Extensions - Which Exercise is Best for the Quads?
- "Reps"; Robert Kennedy; 1985
- National Strength and Conditioning Association: Front Squat
- Muscle & Fitness: "Thoroughbred Legs"; Porter Cottrell; October 1993
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